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					Tips to help you make wise choices from the
Meat and Beans Group
                                                             Adapted from USDA’s MyPyramid.gov


    Go lean with protein                                      u Prepare dry beans and peas without added fats.
                                                              u Choose and prepare foods without high fat
    Start with a lean choice:                                 sauces or gravies.
      u The leanest beef cuts include round steaks and
      roasts (round eye, top round, bottom round, round
      tip), top loin, top sirloin, and chuck shoulder and   Vary your protein choices
      arm roasts.                                           Choose fish more often for lunch or dinner. Look
      u The leanest pork choices include pork loin,         for fish rich in omega-3 fatty acids, such as salmon,
      tenderloin, center loin, and ham.                     trout, and herring.
      u Choose extra lean ground beef. The label should     Some ideas are:
      say at least “90% lean”. You may be able to find        u Salmon steak or filet
      ground beef that is 93% or 95% lean.                    u Salmon loaf
      u Buy skinless chicken parts, or take off the skin      u Grilled or baked trout
      before cooking.
      u Boneless skinless chicken breasts and turkey        Choose dry beans or peas as a main dish or part of a
      cutlets are the leanest poultry choices.              meal often. Some choices are:
      u Choose lean turkey, roast beef, ham, or low-          u Chili with kidney or pinto beans
      fat luncheon meats for sandwiches instead of            u Stir-fried tofu
      luncheon meats with more fat, such as regular           u Split pea, lentil, minestrone or white bean soups
      bologna or salami.                                      u Baked beans
                                                              u Black bean enchiladas
    Keep it lean:
                                                              u Garbanzo or kidney beans on a chef’s salad
     u Trim away all of the visible fat from meats and
                                                              u Rice and beans
     poultry before cooking.
                                                              u Veggie burgers or garden burgers
     u Broil, grill, roast, poach, or boil meat, poultry,
                                                              u Hummus (chickpeas) spread on pita bread
     or fish instead of frying.
     u Drain off any fat that appears during cooking.       Choose nuts as a snack, on salads, or in main dishes.
     u Skip or limit the breading on meat, poultry, or      Use nuts to replace meat or poultry, not in addition
     fish. Breading adds fat and calories. It will also     to these items:
     cause the food to soak up more fat during frying.        u Use pine nuts in pesto sauce for pasta.
                 u Add slivered almonds to steamed vegetables.           u Do not wash or rinse meat or poultry.
                 u Add toasted peanuts or cashews to a vegeta-           u Wash cutting boards, knives, utensils and
                 ble stir fry instead of meat.                           counter tops in hot soapy water after preparing
                 u Sprinkle a few nuts on top of low-fat ice             each food item and before going on to the next one.
                 cream or frozen yogurt.                                 u Store raw meat, poultry and seafood on the
                 u Add walnuts or pecans to a green salad                bottom shelf of the refrigerator so juices don’t drip
                 instead of cheese or meat.                              onto other foods.
                                                                         u Cook foods to a safe temperature to kill
                                                                         microorganisms. Use a meat thermometer, which
               What to look for on                                       measures the internal temperature of cooked meat
               the Food Label                                            and poultry, to make sure that the meat is cooked
                                                                         all the way through.
               Check the Nutrition Facts label for the saturated
                                                                         u Chill (refrigerate) perishable food promptly
               fat, trans fat, cholesterol, and sodium content of
                                                                         and defrost foods properly. Refrigerate or freeze
               packaged foods.
                                                                         perishables, prepared food and leftovers within two
                 u Processed meats such as hams, sausages,
                                                                         hours.
                 frankfurters, and luncheon or deli meats have
                                                                         u Plan ahead to defrost foods. Never defrost food
                 added sodium. Check the ingredient and
                                                                         on the kitchen counter at room temperature. Thaw
                 Nutrition Facts label to help limit sodium intake.
                                                                         food by placing it in the refrigerator, submerging
                 u Fresh chicken, turkey, and pork that have
                                                                         air-tight packaged food in cold tap water, or
                 been enhanced with a salt-containing solution
                                                                         defrosting on a plate in the microwave.
                 also have added sodium. Check the product label
                                                                         u Avoid raw or partially cooked eggs or foods
                 for statements such as “self-basting” or “contains
                                                                         containing raw eggs and raw or undercooked meat
                 up to __% of __.”
                                                                         and poultry.
                 u Lower fat versions of many processed meats
                                                                         u Women who may become pregnant, pregnant
                 are available. Look on the Nutrition Facts label to
                                                                         women, nursing mothers, and young children
                 choose products with less fat and saturated fat.
                                                                         should avoid some types of fish and eat types
                                                                         lower in mercury. See www.cfsan.fda.gov/~dms/
               Keep it safe to eat                                       admehg3.html or call 1-888-SAFEFOOD for more
               u Separate raw, cooked and ready-to-eat foods.            information.




                                       Running out of money for food? Contact your local Food Stamp office, or go
                                       to www.dss.mo.gov/fsd/fstamp. For more information, call MU Extension’s
                                       Show-Me Nutrition Line at 1-888-515-0016. Funded in part by USDA SNAP.
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posted:10/14/2012
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