Lots of heart-conscious consumers and waist watchers have recently rehabbed their steak knives, having found that -- hang onto your knife sharpener -- eating a little red meat doesn't necessarily put you on the fast track to Fat Central. It's not the meat itself; it's the aging, artery-clogging, cholesterol-soaring, saturated fat in meat that you want to minimize. Here's how:
- Select the best. When you're shopping for meat, choose cuts labeled USDA Select grade; they have less fat than Choice and Prime.
- Go lean. Choose packages labeled "lean" or "extra lean" whenever possible. Lean means the meat has fewer than 8.5 grams of fat per 3-ounce serving; extra lean has fewer than 4 grams.
- Stay on the grass. Try to buy meat labeled "grass fed" or "pasture raised." It may have 25% to 50% less fat, fewer calories, and more heart-healthy omega-3s than regular grain-fed meat. (It also suggests the animal was raised humanely.)
- Slice away. Trim external fat before cooking, and use that well-sharpened knife to remove any fat that's still there once it's on your plate. Doing so can slash fat intake by as much as half.
- Keep it separate. Broil, grill, or roast meat on grills or pans that drain away fat.
- Towel off. To remove both grease and calories, blot meatballs and burgers with paper towels after cooking.
- Know your limits. Minimize meat-centered meals. RealAge recommends no more than one serving of red meat a week. One serving, says the USDA, is the size of a deck of cards, or about 3 ounces.
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