1. Choosing Lean Meats

2. The Low Down on Lean Protein Protein Group is the Meat and Beans Group Choose lean and low cholesterol products to get needed nutrients without unneeded fat

3. “Meat” Equivalents All of the following count as meat and bean “ounce equivalents”: ◦ 1 ounce of meat, poultry or fish ◦ ¼ cup of cooked dry beans ◦ 1 egg ◦ 1 tablespoon of peanut butter ◦ ½ ounce of nuts or seeds

4. Calorie difference: 257 calories 590 calories Size differences CHEESEBURGER 20 Years AgoToday 333 calories

5. Lifting weights for 1 hour and 30 minutes burns approximately 257 calories* *Based on 130-pound person Increased cheeseburger size: 257 more calories

6. Calorie difference: 525 calories 1,025 calories 2 cups of pasta with sauce and 3 large meatballs 20 Years AgoToday 500 calories 1 cup spaghetti with sauce and 3 small meatballs Size differences SPAGHETTI & MEATBALLS

7. Housecleaning for 2 hours and 35 minutes burns approximately 525 calories* *Based on 130-pound person Increased spaghetti and meat ball size: 525 more calories

8. Choose Lean Protein Extra lean ground beef - Try 93% or 95% lean Lean beef cuts such as round steak, roasts, top loin, top sirloin and chuck shoulder and arm roasts. Boneless, skinless poultry cuts such as chicken breasts or turkey cutlets

9. Choose Lean Protein Cont’d Lean pork cuts such as pork loin, tenderloin, center loin and ham. Lean or low-fat turkey and chicken

10. Choose Lean Protein Cont’d Pay very close attention to ground meats – beef and pork!

11. Tips for Preparing Lean Protein Before cooking: ◦ Trim away visible fat from meat and poultry ◦ Remove chicken skin

12. Don’t Forget Food Safety!  Avoid cross-contamination – wash surfaces, cutting boards, utensils and hands ◦ Wash with hot, soapy water then air dry or pat with paper towels ◦ Cutting boards - Use non-porous surfaces like acrylic or glass ◦ Sanitize surfaces with one tablespoon of liquid chlorine bleach per gallon of water. ◦ Replace cutting boards when cuts and crevices become deep.

13. Cuts of Meat - Beef

14. Cuts of Meat - Pork

15. Cuts of Meat - Poultry

16. Tips for Preparing Lean Protein Broil, grill, roast, poach or boil instead of pan or deep frying

17. Don’t Forget Food Safety!  Cook meat thoroughly.  Let large cuts of beef & pork rest for 3 minutes before eating.

18. Tips for Preparing Lean Protein Drain off fat when cooking

19. Tips for Preparing Protein cont’d Skip or reduce breading on meats, poultry and fish. Skip or reduce high-fats sauces or gravies added to meats Prepare beans and peas without adding extra fat

20. Tips for Preparing Protein cont’d Use dry beans or peas as a main dish or side dish with meals Eat nuts as a snack or to replace other proteins in dishes.

21. Daily Recommendations * Children 2-3 years old 4-8 years old 2 oz. equivalents 3-4 oz. equivalents Girls 9-13 years old 14-18 years old 5 oz. equivalents Boys 9-13 years old 14-18 years old 5 oz. equivalents 6 oz. equivalents * For those who get less than 30 minutes of physical activity

22. Women 19-30 years old 31-50 years old 51 + years old 5 ½ oz. equivalents 5 oz. equivalents Men 19-30 years old 31-50 years old 51 + years old 6 ½ oz. equivalents 6 oz. equivalents 5 ½ oz. equivalents Daily Recommendations * * For those who get less than 30 minutes of physical activity

23. “Meat” Equivalents All of the following count as meat and bean “ounce equivalents”: ◦ 1 ounce of meat, poultry or fish* ◦ ¼ cup of cooked dry beans ◦ 1 egg ◦ 1 tablespoon of peanut butter ◦ ½ ounce of nuts or seeds * Remember: 3 oz of meat is about the size of a deck of cards

24. Summary: Why meat, fish and eggs ? These are foods rich in protein with a high biological value, with minerals and B vitamins. Lean meat and fish are preferable over fatty cuts. It is best to grill them, steam them, or cook them with very little fat Practice food safety Daily amount: 2 portions

25. For Additional Information Visit http://www.choosemyplate.gov/index. html to personalize your food plan http://www.choosemyplate.gov/index. html Visit http://fcs.tamu.edu/food_and_nutrition/fa mily-nutrition/index.php for additional information on foods and nutrition http://fcs.tamu.edu/food_and_nutrition/fa mily-nutrition/index.php Edited by: Vincent Mannino, County Extension Director – Fort Bend