August 15, 2008
Steps To a Healthier You Series
MyPyramid Plan can help you choose the foods and amounts that are right for you. Let's walk inside the Pyramid and find out helpful tips on how we can make smart choices, uses and healthy changes from each food group.
From the MEAT & BEANS Group
General Tips
- Start with a lean choice.
Beef: Round eye, top round, bottom round, round tip, top loin, top sirloin, chuck shoulder and arm roasts.
Pork: Pork loin, tenderloin, center loin, ham.
Ground Beef: The label should say at least 90 percent lean. Sometimes you may be able to find 93 percent or even 95 percent lean.
Poultry: Skinless chicken parts or take off the skin before cooking; skinless chicken breast and turkey cutlets are the leanest poultry choices.
- Choose lean turkey, roast beef, ham, or low-fat luncheon 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 and it also causes the food to soak up more fat during frying.
- Prepare dry beans and peas without added fats.
- Choose fish more often for lunch or dinner. Look for fish rich in omega-3 fatty acids such as salmon, trout, and herring.
- Choose dry beans or peas as a main dish or part of a meal often.
- Choose nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry, not in addition to them.
Keep it safe to eat
- Separate raw, cooked and ready-to-eat foods.
- Wash cutting boards, knives, utensils and counter tops in hot soapy water after preparing each food item and before going on to the next one.
- Store raw meat, poultry and seafood on the bottom shelf of the refrigerator so juices don't drip onto other foods.
- Cook foods to a safe temperature to kill microorganisms. Use a meat thermometer to make sure that the meat is cooked all the way through.
- Chill (refrigerate) perishable food promptly. Refrigerate or freeze perishables, prepared food and left-overs within two hours.
- Never defrost food on the kitchen counter at room temperature. Thaw food by placing it in the refrigerator, submerging air-tight packaged food in cold tap water, or defrosting on a plate in the microwave.
- Avoid eating raw or partially cooked eggs or foods containing raw eggs and raw or undercooked meat and poultry.
- Avoid some types of fish that contain a high amount of mercury.
MyPyramid.gov
One size doesn't fit all. MyPyramid offers personalized eating plans, interactive tools to help you plan and assess your food choices, and advice to help you:
- Make smart choices from every food group.
- Find your balance between food and physical activity.
- Get the most nutrition out of your calories.
- Stay within your daily calorie needs.
MyPyramid food plans are designed for the general public ages 2 and over; they are not therapeutic diets. Those with a specific health condition should consult with a health care provider for a dietary plan that is right for them.
Visit www.mypyramid.gov on the web
