- Step 1: Choose lean cuts Buy lean cuts of beef with minimal outside fat and minimal marbling. Cuts from the loin are best. Ask your butcher for suggestions.
- TIP: Remember the "10-4-4" rule: no more than 10 grams total fat and 4 grams saturated fat in a 4-ounce serving.
- Step 2: Trim the fat Trim excess fat from beef before cooking. Trimming fat can reduce your saturated fat intake by as much as half.
- Step 3: Avoid processed meats Don't buy processed meats or factory-ground hamburger, which often contains extra saturated fat. Ask your butcher to custom-grind your hamburger from lean cuts of beef.
- Step 4: Grill carefully Take it easy on the grill. Charring beef at high temperatures produces carcinogens in the meat.
- Step 5: Eat smaller portions Limit red meat to 3- or 4-ounce portions, and don't eat more than 12 ounces total per week.
- TIP: Use a kitchen scale so you know exactly how much red meat you’re consuming.
- Step 6: Be creative Be creative with your meals. Make red meat an accent or a side dish instead an entree. Add small amounts to dishes like stir-fry, salad, and soup.
- Step 7: Try buffalo Try a buffalo steak or burger. Buffalo is a healthy alternative to beef because it has less fat, calories, and cholesterol than beef and has more protein and iron.
- FACT: The average American eats nearly 200 pounds of meat, fish, and poultry each year, 50 pounds more than in the 1950s.
You Will Need
- A butcher
- Creativity in the kitchen
- A kitchen scale