Authors: Marcel Horowitz, MS, CHES, Christie Hedrick, BS, Angela Asch, BS, Sonia Fernandez, BS, & Katie Churchill, BS, University of California Cooperative Extension, Yolo County
Many cuts of meat are high in saturated/solid fat. Chicken and beef are favorite foods for many and they can be prepared in a lean way. It seems everyone has a specific way of preparing them, whether a favorite recipe or an old family tradition.
Chicken can be purchased in many different forms, from wings and thighs, to boneless, skinless chicken breasts. Different cuts and preparation styles will determine whether the chicken entree is going to be a healthy protein source or full of extra fat. When preparing beef, choose lean cuts, and be sure to trim off all visible fat.
Shrinking! Reduce your portions. A serving of meat should be no more than 3 ounces. This is about the same size as a deck of cards of the palm of your hand.
| Instead of... | Try... |
|---|---|
| Frying | Swapping! Baking, sauteing, or barbequing |
| Cooking with skin on | Shrinking! Remove the skin before eating and discard |
| Dark meat cuts | Swapping! White meat |
| Fatty or marbled cuts of beef | Swapping! Leaner cuts without visible fat |
| Topping with butter or gravy | Substituting! Spices such as pepper, garlic powder, chili powder, or lemon seasoning. |
