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How to Select & Cook Lean Meats

Meats: Keep it Lean! Lean meats are encouraged as part of building a healthy plate. Watch H-E-B Registered Dietitian Stacy give tips on how to select lean beef, build a healthy plate and serve proper portion sizes.

Quick tips to start your lean meat diet:

  • 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 arm roasts.

  • The leanest pork choices include pork loin, tenderloin, center loin and ham.

  • Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.

  • Choose extra lean ground beef. The label should say at least "90% lean." You may be able to find ground beef that is 93% or 95% lean.

  • Buy skinless chicken parts or take off the skin before cooking.

  • Trim away all of the visible fat from meats and poultry before cooking. This can lower total fat per serving by 50%!

  • Choose lean turkey, roast beef, ham, or low-fat lunch meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami.

  • Broil, grill, roast, poach or boil meat, poultry, or fish instead of frying.

  • Drain off any fat that appears during cooking.

  • Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying.

  • The correct portion of protein is about the size of your palm or about 3 ounces

  • Divide your plate: about half should be vegetables, one fourth protein and one fourth whole grains

  • Learn more about lean meats and view our list of the 7 low-fat cuts

Try These Lean Meat Recipes

Ground Beef Buckwheat Lo mein

Ground Beef and Buckwheat Lo Mein
Beef and Black Bean Enchilada Casserole

Beef and Black Bean Enchilada Casserole

Sirloin Supreme Grilled Kabobs

Sirloin Supreme Grilled Kabobs

Big Game Spicy Grilled Beef Skewers

Big Game Spicy Grilled Beef Skewers