Enjoy Good Health

Monday, April 11, 2011


                                             Stretching Your Meat

     Serve more vegetables, beans, wholegrain noodles and brown rice to stretch your meat dishes. You'll save money and get more nutrients, including fibers. You'll also give your family less saturated oil and cholesterol and fewer calories.

                                                COOKING TIPS

     You'll live longer if you follow these guidelines in cooking meat:

1. Trim off all visible fat before you cook and again after cooking.

2. Broil on a rack instead of pan fryin.

3. Cook stews, boiled meat and soup stock ahead of time. Then put it in the refrigerator. When the fat hardens on top, remove it.

4. Baste with wine, tomato or lemon juice instead of drippings.

5. Allow moderate portions for each member of the family. Make a meal special with more interesting vegetable dishes and salads.

                                           GETTING STARTED

     If your family loves meat, don't make drastic changes. Gradually introduce new recipes and less fatty meats. Experiment with different ways of preparing food. You'll discover that lean meats taste delicious and satisfy your appetite too.


     Everyone thinks of protein in connection with meat. Protein is a very important nutrient. It is essential for growth, energy and repair of the bod's cells. But you can get too much protein. Excess calories from protein and other sources are stored in the body as fat. You can get too much of a good thing.

     To help yourself live longer on a lower-fat diet and still get adequate protein, consider these four protein sources:

* RED MEAT: This is a high-quality source of protein, but remember that it also contains saturated fats, cholesterol and calories. Choose leaner meats. Cook with less fat. You'll cut down on fats and calories you don't need.

* POULTRY AND SEAFOOD: They are an equally high-quality source of protein, but they are lower in fat and calories and lower in cost. They should be a part of your regular eating program.

* MILK PRODUCTS: They are a good source of protein. Try low-fat or skim milk products to get the protein you need. You'll get less saturated fat and cholesterol with no less of the nutrients in whole milk products.

* VEGETABLE PAIRS: Combine two or more of these three vegetable groups to get plenty of protein from non-animal sources: (1) Grains such as rice, oats, and bulgur; (2) Legumes such as split peas and dried kidney, navy or pinto beans; (3) Nuts and Seeds. You should eat the combination at the same meal. The protein content of the meal will be the same as if you had meat, poultry or seafood. </176759>
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