Why include lean meat in your diet?
While meat can be a part of a healthy diet, not all sources are created equal. The leanest and healthiest meats to eat include poultry, pork, fish, and seafood.
Eating a balanced diet is one of the keys to a healthy lifestyle, which means choosing various foods from different food groups, like proteins. There are many different kinds of proteins that you can incorporate into your diet, especially when it comes to meat. So what kinds of lean meat should you eat, and which are the healthiest? Let’s look at some of the most popular sources of lean meat proteins.
The proteins group offers a variety of sources to get this essential macronutrient, including several different sources like plants, dairy, and animals. Including proteinin your diet is vital because it helps to maintain muscle mass and promotes healthy growth and development. The National Academy of Medicine's recommendation for the average person is to eat at least seven grams of protein daily for every 20 pounds of body weight.
Besides being a source of protein, meat offers several other benefits. For example, meat is a good source of:
- Vitamin B12
- Iodine
- Iron
- Omega-3
- Zinc
These nutrients help with several things, like maintaining brain health, keeping your immune system healthy, and regulating your nervous system.
The best lean meats to eat
While meat can be a part of a healthy diet, not all sources are created equal. If you eat meat, you should look for lean meats that have less saturated fat, which can increase your cholesterol levels. Eating fatty or processed meats might taste good, but they don’t offer the same nutritional benefits as lean meat. When considering what meats to eat, here are some that can be part of a balanced diet.
Poultry.Meats that fall under this category include chicken, turkey, goose, and duck. Poultry, especially white meat like breasts and wings, is a good source of lean protein. Poultry is also a source of vitamins like niacin, vitamin A, and magnesium. These are the leanest meats of the land animals.
If you prefer dark meat poultry, like thighs and drumsticks, remove the skin before cooking, as this is the primary source of saturated fat. With the skin removed, dark meat has many of the same benefits as white meat and is usually juicier and more flavorful.
Ground chicken and turkey are good alternatives to ground beef when preparing foods like meatballs, tacos, or bolognese sauce. Since poultry is lower in fat than beef, you can cut out some fat and calories with a simple substitution.
Pork.After poultry, pork is the next best option. It has many of the same nutrients but higher levels of saturated fat. When choosing pork, go for lean cuts like pork loin, tenderloin, and center loin. Ham is also naturally low in fat, so it can be a good option depending on how it’s prepared.
Fish and seafood.Since fish comes from the flesh of an animal, it is considered meat by many. Studies show that eating fish or seafood at least twice a week leads to a lower risk of heart disease, stroke, and dementia. Oily fish, like salmon, sardines, and trout, are excellent sources of omega-3 fatty acids, which help keep your heart healthy.
Meats to eat in moderation or avoid
Some meats are acceptable when eaten in moderation, and others you should avoid, if possible.
Lean beef in moderation.Lean cuts of beef have the same nutritional profile as pork but higher levels of saturated fat. If you want to enjoy beef, you should opt for cuts that are 90% lean, like:
- Top sirloin steak
- Eye of round roast and steak
- Sirloin tip side steak
- Top round roast
- Lean ground beef
Because red meat is higher in saturated fat than fish or poultry, always go for unprocessed products while being mindful of the correct portion size. When it comes to meat, one portion is three ounces. If you don't have a kitchen scale to measure that out, three ounces of beef is a piece about the size of a deck of cards or two thin slices of lean roast beef.
Other red meat. Red meatis rich in vitamins and minerals, but you shouldn’t eat more than one or two servings a week due to the saturated fat and cholesterol. If you already have high cholesterol or a heart condition, you should limit your red meat intake to three ounces a week. Changing red meat for other protein sources a few times a week, like beans or legumes, can help improve your cholesterol levels.
Besides lean beef, other sources of red meat that you can enjoy in moderation include lamb, veal, and bison.
What to avoid.When choosing protein, avoid processed meat, even lean or low-fat. Processed meats are high in salt and other preservatives, like nitrates, linked to a higher risk of developing bowel cancer. Eat these meats sparingly, or avoid them for these reasons:
- Sausages
- Cold cuts and lunch meats
- Smoked, cured, or canned meat
- Bacon
- Paté
Other good sources of lean protein
While lean meat can be healthy, many doctors recommend incorporating several protein sources into your diet. Plant proteins, in particular, are excellent since they don’t have any saturated fat and contain loads of fiber and nutrients. Some good sources of plant proteins include:
- All kinds of beans, like pinto, garbanzo, kidney, and more
- Lentils
- Peas
- Black-eyed peas
- Soy and tofu products
- Nuts
- Seeds
- Peanuts and other legumes
Dairy products are also good sources of protein since they contain all the essential amino acids that our bodies can’t make on their own. Dairy products have varying protein amounts depending on how they’re processed. Some good sources of dairy protein are:
- Regular yogurt
- Thick yogurts, like Greek yogurtor Icelandic skyr
- Milk
- Cheese
These foods can be high in fat, so be mindful of the serving size or opt for low-fat or fat-free options.
Lastly, eggs, especially egg whites, are a low-calorie source of lean protein, packing other nutrients. A single egg has between six and eight grams of protein and other nutrients like B vitamins, vitamin D, and choline.
Incorporating non-meat sources of lean protein into your diet can impact your health and the environment, so try a variety of them to see what you like.
Medically Reviewed on 11/4/2022
References
SOURCES:
American Heart Association: "Picking Healthy Proteins."
Australian Eggs: "The Health Benefits of Eggs."
Australian Government National Health and Medical Research Council: "Lean Meat and Poultry, Fish, Eggs, Tofu, Nuts and Seeds and Legumes/Beans."
Better Health Channel: "Meat and poultry."
British Heart Foundation: "Healthy meat: your questions answered."
Food Insight: "The Power of Protein: Dairy."
Harvard T.H. Chan: "Protein."
Houston Methodist: "Dark Meat Vs. White Meat: Is One Cut of Turkey Really Healthier Than the Other?"
The Heart Foundation of New Zealand: "Is meat good for you?"
USDA: "How do I choose lean meat and poultry?"
