A balanced diet that enables you to stay healthy and fit includes the right variety of foods from both animal and plant sources.
As such, it pays to keep in mind that eating red meat also gives you several health benefits, which include:
- Increasing iron in your body, which helps facilitate better oxygen circulation
- Boosting iodine in the body for better production of thyroid hormones
- Improving zinc levels to keep your immune system strong and your skin healthy
- Giving your body omega-3 for better heart and brain health
Because of these health benefits, stocking your freezer with proteins from meat suppliers in Dubai is a must so that you can include them in your weekly meal plans.
Best Practices for Incorporating Meat in Your Diet
Moderation and proper prep and cooking methods are crucial for getting the most benefits from meats and making them healthy staples in your diet.
Below are six tips for including meat in your diet in healthy ways:
1. Choose lean or less fatty cuts of meat.
Sirloin, tenderloin, chuck, and trimmed rump steak and pork chop are the least fatty cuts of meat and, therefore, the healthiest.
Other cuts labeled as lean are also excellent options.
Lean, less fatty cuts of meat that weigh no more than 3.5 ounces contain less than 10 grams of fat as well as only 4.5 grams of saturated fat. Because of this, they are healthier choices.
Additionally, when buying meat, choose cuts labeled USDA Choice and Prime grade since they have less fat.
Grass-fed and pasture-raised meats are also healthier options since they have 25 to 50 percent less fat and fewer calories. They also contain more omega-3 fatty acids.
2. Get the best quality of meat you can afford and portion it.
Buying the highest-quality meat you can afford and not serving or eating it all at once is one of the best tricks you can follow.
If you buy Wagyu beef or a leg of lamb, portioning it so that you can eat a quarter for a meal allows you to enjoy a great meal and stick to the recommended dietary allowance for eating meat.
Since you can use the remaining portions for your other meals or dishes, you will save money in the long run as well.
A good rule of thumb to remember is to eat meat measuring only one-quarter of your plate or weighing about 350 to 500 grams. Additionally, health experts recommend keeping it to three portions every week.
3. Start thinking of meat as a treat.
When you consider your favourite cut of meat as a treat rather than a main dish, you will have healthier, balanced meals and save money at the same time.
Using meat as a treat means cutting down on the amount per serving and using it as a garnish for flavor rather than as the main ingredient or dish.
For instance, instead of serving it as a steak, you can turn a sirloin into a stir-fry dish that can feed four people.
Another way of doing this is to add a little portion and small cuts of meat to stews, casseroles, curries, and other dishes with plenty of vegetables.
With this tip, you ensure that your protein of choice loses none of its flavor and presence. As such, you can still enjoy eating meat and get health benefits.
4. Keep fat to a minimum.
Meat is rich in fat. To reduce its content and your intake, follow these simple tips:
- Trim visible, solid fat from the meat before cooking it.
- Avoid adding extra oil when cooking meat.
- Remove any fat remaining on cooked meat before eating it.
- Blot steaks, burgers, meatballs, and other fried or grilled meats with paper towels before eating to remove grease and extra calories.
- Allow roasted meat to sit on a metal rack above the roasting pan to let the fat drip off.
These simple tricks can help you reduce your fat and cholesterol intake whenever you eat meat.
5. Choose healthy methods of cooking meat.
Various studies show that eating too much fried food is bad for one’s health. As such, try to cook meat in other ways.
Some of the healthy ways to cook meat are:
- Baking – This method does not require the use of fat, making it a healthy way to cook meat.
- Broiling and grilling – These cooking methods expose food to direct heat and allow fat to drip away from the meat.
- Braising – This method is a healthy yet great way to cook meat since slowly cooking it in broth and natural liquids brings out its flavor.
- Poaching – Lean meats can also be poached, which entails simmering them in broth, wine, or any flavorful liquid until they are tender and cooked through.
- Roasting – Like baking, roasting is another healthy way of cooking meat since it cooks in the dry heat inside the oven and fat is not necessary.
- Sauteing – Cooking small or thin pieces of beef, pork, and poultry in a non-stick pan or using healthy fats or water in place of oil is another healthy way of eating proteins.
- Searing – Searing entails browning the surface of the meat at a high temperature on a pan quickly, thus locking in flavor and adding a crusty texture to meat. Another method, such as braising or roasting, is then used to finish cooking the food.
6. Choose healthy sides, marinades, and sauces.
Lastly, what you put on and eat with your protein are also crucial in having a balanced, healthy diet.
Follow these tips to enjoy eating meat dishes without the guilt:
- Use low-fat and low-sodium marinades to add flavor, tenderize, and keep the meat moist while cooking.
- Choose plant-based and organic BBQ sauces for dipping and adding flavor to grilled, broiled, and roasted meats.
- Pair grilled meats with fresh fruits and vegetables that contain antioxidants, which can counteract carcinogens that form during cooking.
- Opt for fresh salads or lightly sauteed veggies for side dishes if you are having meat as your main dish.
- Avoid smothering grilled, broiled, or roasted meat with heavy sauces.
With the right cuts of meat and cooking methods, and by keeping everything in moderation, you can have a balanced diet without the need to eliminate meat from your meals completely.
