Meat and Meat Alternatives
Choose a variety of lean meats to add protein , iron and zinc .
• Include fish , dry beans , eggs , and nuts .
• Select eye round , top round , top sirloin and flank steak cuts for beef and loin cut for pork . Use beefitswhatsfordinner . com for more help .
• Purchase skinless chicken or remove the skin before cooking .
• Healthy fish options include orange roughy , talapia , tuna , cod , haddock and salmon . Frozen fish is a good option and just as nutritious as fresh . Canned fish packed in water instead of oil is a lower calorie choice .
Fats
Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated and trans fats . When shopping choose :
• Vegetable oils and margarines with liquid vegetable oil as the first listed ingredient . Examples are canola , corn , olive , peanut , safflower , sesame , soybean and sunflower oils .
• Soft spreads or liquid / tub margarines low in saturated fats and trans fats .
• Reduced-fat and no-fat salad dressings and mayonnaise .
• Foods including fatty fish ( such as salmon , mackerel , herring and trout ), avocados , peanut butter , and many nuts and seeds .
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