Drug Medical Information

HEALTHY KITCHEN: ANIMAL PROTEIN - THE HEALTHY WAY

Choose seafood, lean poultry (not duck and goose, which are too high in fat), and lean beef (round and flank cuts) in that order of preference; avoid organ meats and processed meats like bacon, sausage, and hot dogs. While some fish, such as mackerel and salmon, can be high in fat, they are also rich in beneficial omega-3 fatty acids (as long as they are harvested in their natural cold-water habitat), which are associated with a reduced risk of coronary heart disease - so they can be one of your once-daily 3 1/2-ounce high-protein portions. However, since shrimp is somewhat higher in cholesterol than are other sea foods, it's best to keep portions of shrimp closer to 2 ounces instead of 3 1/2 (With all this talk of ounces, you may want to consider buying an inexpensive food scale to help you determine your portion sizes, although after a while you'll be able to gauge portions by eye. As a general rule - but beware if you've got big hands! - a 3 1/2-ounce portion of cooked meat or fish will cover the palm of your hand.)
Scallops, oysters, mussels, crab, lobster, and clams are somewhat lower in cholesterol and can be eaten in 3 1/2 -ounce portions. If you like canned fish, choose the water-packed variety without added salt. Fortunately, neither cooking nor canning significantly affects the level of omega-3 fatty acids.
Some popular producers of chicken and turkey are now marketing birds with up to 25 percent less fat: Read labels to make the best choices. Avoid pre-basted turkeys since they are injected with saturated or partially hydrogenated oils (which raise cholesterol levels), may also be high in salt, and contain sugar, artificial colorings, and sodium-based compounds. Buy meat in "Select Grade," if available, since it is lower in fat than "Choice" or "Prime." (In response to consumer pressure, beef producers are now striving to breed cattle with minimal fat, so keep your eyes open for "ultra-trim," "extra lean," and other such meats from animals specially bred for leanness.)
But aren't the leanest meats less tasty and less tender than their fattier counterparts? Not if you take the right care in cooking them. Methods like braising, roasting, and pressure-cooking preserve flavor and keep meats moist. Cook with broth, tomato sauce, or wine along with herbs and vegetables like onions, mushrooms, peppers, fresh parsley, and garlic. Meats yield up their own liquids, so added juices or fats (except for a little water) are rarely needed. Do skim off any fat that rises to the surface, however.
While they're expensive, game meats such as rabbit and venison are lower in fat than beef, pork, and lamb and are also relatively free of chemical residues and growth-stimulating hormones. Buffalo (bison), bred without chemical additives, is even lower in fat than lean beef. Fresh lean game and a wine marinade make a perfect "marriage of flavors" - and the beginnings of a very special meal. Try it!
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