Health & Fit The 5 Best Healthy Meats to Eat—and 2 to Avoid
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Hamburgers, hot dogs, and chicken fingers are some all-American meat products—but they're not your best choices when it comes to meat. But you don't have to cut out all meat to be healthy, according to Kris Sollid, RD, Senior Director, Nutrition Communications at the International Food Information Council Foundation. That healthymeat provides is useful: "Meat can be part of a just as a healthy diet can be meatless," he says. "Whether you choose to eat meat or not is up to you." It's a key source of vitamins and minerals like and iron. Malina Linkas Malkani, RDN, media spokesperson for the Academy of Nutrition and Dietetics, recommends balance when it comes to healthy meat servings—most Americans eat more than they need. Malkani suggests filling a quarter of your plate with meat and the rest with cooked vegetables, whole grains, and other plant-based foods for a balanced meal.
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Two years later and 20 restaurants down, this is our official list. People always ask: What are the *best* chain restaurant menu items? Honestly, I've tried too many to count; they've all become a massive blur in my memory. So, to make your lives easier (and, selfishly, mine), I've made the official ranking of the best menu items at each restaurant I've visited. Buckle up y'all.
Best overall: Lean cuts of meat
The overwhelming consensus from registered dietitians is to look for. Opt for servings that deliver less than 10 grams of total fat, and 4.5 grams or less of , which is about 3.5 ounces (think: deck of cards size). Malkani, also the creator of the Wholitarian ™Lifestyle, recommends trimming away any excess fat or skin as well as grilling, boiling, or roasting the meat to reduce the saturated fat content, too. (Here are seven things that happen when you .)
Best: Skinless, light turkey meat
Turkey is one of the leaner proteins that's also a great source ofand niacin, according to Sollid. These nutrients help support , digestion, energy, brain function, and other bodily processes. While not as lean as other parts, turkey drumsticks and thighs are a good source of iron, too, Sollid says. is key for and heart health and not getting enough in your diet could possibly lead to anemia. (Find out if , or if something else is making you snooze after your Thanksgiving meal.)
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A new study published in Communications Biology found a link between gut health and Alzheimer's Disease. Here's what you should know.In research done by Edith Cowan University that was published in Communications Biology, results from multiple studies focused on gut disorders and Alzheimer's Disease involved around 400,000 participants each. The findings from the ECU study that looked at the overall data showed that people with gut-related issues also face an increased risk of Alzheimer's.
Best: Skinless chicken breast
Poultry is also an excellent source of vitamin B6 and niacin, and that's just the beginning. Research shows that it plays a positive role int and overall well-being, according to a study published in the Journal of Food & Nutrition Research. Plus, the is an especially good source of phosphorus and riboflavin, says Sollid. Don't discount the dark meat benefits, either. According to Sollid, dark is a better source of zinc than the white stuff.
Best: Pork tenderloin and pork top loin or roast
Lean cuts ofare a great addition to any meat eater's diet. Pork is the most consumed meat around the globe: The Food and Agriculture Organization of the United Nations says that it accounts for more than 36 percent of the world's meat intake. You'll get tons of nutrients, including thiamin, vitamin B6, potassium, riboflavin, and more, says Sollid.
Extra exercise could extend your lifespan and protect you from early death, study suggests
Getting more than five hours a week of exercise like walking could stave off serious health risks, according to a study of more than 100,000 people.Only about one in five Americans (20%) has good cardiovascular health, according to the guidelines, written by a group of doctors on behalf of the AHA.
Best: Flank, strip steak and 95 percent lean ground beef
Red meat gets a bad rap, butcan be part of a healthy diet, according to 2016 research published on Proceedings of the Nutrition Society. Much like other meats, beef is a great source of protein and essential nutrients. If possible, opt for to take in more vitamin E and . Also, make sure to avoid burning or charring any beef—any meat for that matter: Research indicates that the burnt stuff may boost the risk for .
Avoid: Processed meats
Cured meats, cold cuts, salami, and hot dogs are just a few examples ofto limit or avoid. Scientific consensus confirms that eating large amounts of these processed meats will raise your . These meats are often high in both sodium and saturated fats, Malkani says. High sodium intake, including that in processed meats, is associated with mortality from .
Don’t buy food with these keywords on the label
The best self-care is to make sure your body is properly nourished. To do that, you need to know what to avoid eating! Find out which 20 ingredients and nutrition claims that you should avoid. Do not buy food with these keywords on the label.
Avoid: Fattier cuts of meat
You'll want to keep fattier cuts of meat off your plate: Their high load of saturated fats mayand contribute to heart disease, according to the American Heart Association. Which cuts are worrisome? Think rib-eye steak, T-bone steak, and New York strip steak, for starters. In the pork family, ribs and bacon; with poultry, drumsticks, and the skin tend to be the fattiest. Although limiting these cuts of meat is good for your diet, you can enjoy them in moderation, according to Sollid. Next, check out in the fridge.
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