Nutrition News by Charlyn Fargo

Meat and poultry are valuable — and for many people, favorite — sources of protein and other important nutrients, however, they also can be high in fat — adding unhealthy saturated fat and cholesterol to your diet. The problem is that higher-fat meat and poultry also tend to be tastier. Mayo Clinic dietitians offer a few simple tricks and tips to have meat taste good and be a healthy choice.

— Look for key words. Certain words on packaging indicate cuts that are lower in fat. Lean cuts of beef include round, chuck, sirloin or tenderloin. Lean pork or lamb includes tenderloin, loin chops or 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.

— Check the ground. Ground poultry can have as much fat as ground beef, 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.

— Trim the fat. Cut off any visible, solid fat from meat and poultry. This includes the skin on poultry. When roasting a whole chicken or turkey, leave the skin on during cooking, but remove it and the fat underneath before eating. Also, remove any remaining visible fat from pork and beef before eating.

— Use marinades. Marinades tenderize meat and keep it moist while cooking. They also can enhance flavor that may be lost when fat is trimmed. Choose low-fat marinades, such as mixtures of herbs or spices with wine, soy sauce or lemon juice.

— Go low. Low-fat cooking methods include grilling, broiling, roasting, sauteing and baking. Cooking melts away much of the fat in meat and poultry. When you cook meat or poultry in the oven, put it on a rack on a baking pan so the fat drips away.

— Skim ahead. Make soups, stews and other dishes in which you boil the meat in liquid a day or two in advance and then refrigerate it. As the dish chills, the fat hardens on the top, and you can easily skim it off.

— Drain the fat. After cooking ground meat, drain the fat from the pan, and rinse the meat with hot water. Blot the meat with a paper towel to remove the water.

— Watch serving sizes. Don't exceed 3 ounces of meat. Three ounces equals half of a boneless, skinless chicken breast, or one skinless chicken leg with thigh or two thin slices of lean roast beef.

— MayoClinic.com

FAST FOOD TIPS

Fast food may be inexpensive and convenient, but it is often high in calories, fat, sugar and salt. The U.S. National Library of Medicine offers these suggestions for choosing healthier options at fast food restaurants:

— Choose smaller portions, or only eat half of your meal.

— Skip the fries, and choose fresh fruit, a salad or vegetables, yogurt or other healthy option as your side item.

— Order sandwiches without mayonnaise, cheese, bacon or fattening sauces.

— Ask for extra veggies on your sandwich, which may include lettuce, onions or tomatoes.

— Choose lean, grilled meats such as chicken or turkey instead of a burger.

— Skip breaded and fried meats, whether on your sandwich or salad.

Q & A

Is it OK to freeze tofu?

A: Sure. Some people even prefer to use frozen tofu because it develops a more dense, meat-like texture and absorbs the flavors of sauces and marinades even better than fresh tofu. To freeze, cut the tofu into blocks or one-quarter-inch thick slices. Wrap it in plastic wrap, or place each piece in a plastic sandwich bag. Freeze for at least 24 hours. You can thaw frozen tofu right in its package in a bowl of warm water or overnight in the refrigerator, or remove from the bag and thaw in the microwave for 2 to 4 minutes. The tofu will turn a little yellow, and there will be some fluid in the plastic package that should be drained. Many chefs suggest pressing out still more water from the tofu by pressing it in paper towels between your hands. Tofu that has been frozen loses its creaminess, so it's no longer good for dips or smoothies. But it's fine for use in marinades or to bake or grill tofu, or to crumble or grate it for chili and other dishes that often use ground meat. Tofu can remain frozen for up to five months. — American Institute for Cancer Research.

RECIPE

It doesn't seem like a recipe for Broccoli-Bacon Salad could be low-fat, given its name, but this recipe, from Eating Well Magazine, is loaded with vitamins C, K and A, and is low-fat because of the modest amount of bacon.

Broccoli-Bacon Salad

1 clove garlic, minced

1/4 cup low-fat mayonnaise

1/4 cup reduced fat sour cream

2 teaspoons cider vinegar

1 teaspoon sugar

4 cups finely chopped broccoli crowns

1 (8 ounce) can sliced water chestnuts, rinsed and chopped

3 slices cooked bacon, crumbled

3 tablespoons dried cranberries

Freshly ground black pepper, to taste

Whisk garlic, mayonnaise, sour cream, vinegar and sugar in a large bowl. Add broccoli, water chestnuts, bacon, cranberries and pepper; stir to coat with the dressing. Makes 6 servings, 1 cup each.

Per serving: 89 calories, 4 g protein, 12 g carbohydrate, 4 g fat, 8 mg cholesterol, 3 g fiber, 200 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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