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Cuts of beef: A guide to the leanest selections
Preparing cuts of beef
Even the leanest cuts of beef can become high-fat diet-busters if you prepare them in unhealthy ways. Here are a few simple methods to control the fat:
- Trim it. Cut off any visible, solid fat from meat before preparing, and then remove any remaining visible fat before eating.
- Drain it. After cooking ground meat, put it into a strainer or colander and drain the fat. Then rinse the meat with hot water. Blot the meat with a paper towel to remove the water.
- Chill it. After cooking, chill beef juices so that you can skim off and discard the hardened fat. Then add the juice to stews, soups and gravy.
Everything in moderation
Even if you choose lean or extra-lean cuts of beef, don't go overboard. If you want to include beef in your diet, do so in moderation. The American Heart Association recommends that adults eat no more than a total of 6 ounces (170 grams) of cooked lean meat, fish, shellfish or skinless poultry a day — with less emphasis on beef. So except for special occasions, consider the beef in your diet as a side dish, not a main dish. And remember that beans and fish are generally healthier protein options than is beef.Previous page
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- 21 Code of Federal Regulations 101.62 Nutrition Labeling of Food. National Archives and Records Administration; 2008:114. http://edocket.access.gpo.gov/cfr_2008/aprqtr/pdf/21cfr101.62.pdf. Accessed Oct. 4, 2010.
- Meat, poultry and fish. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=4627. Accessed Oct. 4, 2010.
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- Beef: From farm to table. U.S. Department of Agriculture. http://www.fsis.usda.gov/factsheets/beef_from_farm_to_table/index.asp. Accessed Oct. 25, 2010.
- Twenty-nine ways to love lean beef. Cattlemen's Beef Board and National Cattlemen's Beef Association. http://www.beefitswhatsfordinner.com/leanbeef.aspx. Accessed Oct. 28, 2010.
- Hensrud DD (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 1, 2010.
- Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 1, 2010.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 8, 2010.