I know it can be pretty confusing when trying to choose healthier options when shopping for food. Many people just ignore the labels and pick up the first item they see. This is especially true when shopping for meat. The labels tell you all about the cut and type of meat that you are about to select. When it comes to read meat, there are many cuts to choose from. You want to pick the leanest meat you can find. This mean that the fat around the meat is limited. When shopping, look for any cut that is labeled with a percentage of 90% or higher. Try to pick those that includes the words “round”, such as top round or bottom round, or that includes the word Loin “loin”, such as sirloin, tenderloin and top loin are lean choices. Flank steak is also a lean cut. Also, look for any cut that is labeled 95% lean ground beef.
Please note that you can make any piece of meat leaner by trimming the solid fat away before cooking it.
Here is a summary I found useful from the MAYO Clinic.
- Look for lean cuts. Certain cuts of meat and poultry are lower in fat. Lean cuts of beef include round, chuck, sirloin and tenderloin. Lean pork or lamb includes tenderloin, loin chops and leg. The leanest poultry is white meat from the breast with no skin.
- Check percentages. When buying ground beef, look for packages with the highest percentage of lean meat — 90 percent or higher.
- Watch the ground. Ground poultry can have as much fat as ground beef has, or more, because it often includes dark meat and skin. To make the leanest choice, choose ground breast meat, or look for low-fat ground chicken or turkey.
- Be selective. Choose beef that is labeled “Choice” or “Select” instead of “Prime,” which usually has more fat. If you can’t resist the higher fat choices, use them as an occasional indulgence rather than a regular option.
While we are at it.. Here are some other useful tips to help you select the right foods when trying to reach a weight loss goal.