美国心脏协会建议限制红肉的摄入,选择家禽和鱼类。红肉的饱和脂肪含量较高,多吃可能导致高胆固醇和心脏病。White meats (fish, poultry), on the other hand, contain omega-3 fatty acids which have been shown to reduce heart disease risk.
不过,我们不要这么快就把红肉妖魔化。它们有很多可取之处。红肉富含铁和蛋白质,(适量)它们完全可以包含在你的饮食中。
For a long time, I was a pescatarian. Since fish was a luxury purchase, I was forced to learn about new protein sources and foods. I discovered a world of food I never knew existed (although there’s truly no vegetable I’ve never heard of)!
If you’re concerned about the healthfulness of the meats you’re eating, here’s what to keep in mind when selecting meat for purchase at the grocery store:
- Opt for fish and poultry
- Pick lean meats
- Remove fat before cooking
- Avoid frying meats
- Steer clear of processed meats
- Choose organic meats when possible
White meats (fish, poultry) are typically not as calorie-dense as red meats, so they are preferred for those seeking to lose weight.
Benefits of eating healthy cuts of meat:
- High in protein
- An important source of iron
- Packed with nutrients like B12
Here are 15 of the healthiest meats to consider including in your diet, with a few options that might surprise you!
1. Chicken Breast
不起眼的鸡胸肉是北美最受欢迎的肉类之一。它热量低,脂肪含量低,蛋白质含量高。它也是一种非常万能的肉。整个烤一下,切丁炒一下,烤一下,水煮一下!
There are always chicken breasts in my freezer because they’re easy to use in a pinch. My favorite way to use chicken breasts is to cook them quickly in my Instant Pot. Once cooked, I shred the breasts and add the shredded chicken to whatever I’m cooking. Often it’s an Asian noodle dish, but shredded chicken can be used in sandwiches, soups, or stews, too.
2. Chicken Thigh
A little fattier than chicken breasts, the thighs are what I go for when I want a bit more flavor. This cut of meat is perfect for stews or simmering soups. I much prefer to use chicken thighs for chicken noodle soup, because they impart a depth of flavor not possible with chicken breasts.
Don’t be afraid of the higher fat content. Fat isn’t a macronutrient that should be demonized! Our body needs fat to function. Just be mindful of the amount of fat you’re consuming and realize that moderation is key to a healthy lifestyle.
3. Turkey
When I was vegetarian, turkey was the toughest of all meats for me to give up. At Thanksgiving, I poked at my Tofurky while longingly staring at the tasty cuts of turkey breast. It’s odd that turkey has such a lackluster reputation. Many people seem to think it’s a dry, bland tasting meat. That couldn’t be further from the truth.
Cooked correctly, turkey is savory and juicy. It’s low in fat and high in protein and packed with plenty of essential B vitamins. While I only enjoy roast turkey once a year, I often buy ground turkey to make anything from meatballs to meatloaf during busy weeknights.
4. Bison
Bison is a free-range red meat that doesn’t contain any nasty hormones or additives. It has less saturated fat than other red meats and has a distinct flavor. It may not appeal to all taste buds, but it’s a healthy alternative to other red meats that’s worth trying. Buy loins to pan fry, or grill or purchase ground bison to make chili or spaghetti sauce.
5. Canned Fish
Canned fish isn’t necessarily healthier than fresh or frozen filet options, but I think it’s well worth including on this list. Canned salmon or tuna are easy, convenient pantry staples that won’t spoil. Stock up on canned fish whenever it’s on sale, and you’ll have plenty on hand for lunch sandwiches and cold salads.
6. Salmon
Salmon has long been one of the most popular types of fish. I regularly spot it for sale at the supermarket, and it’s never not on the menu at a restaurant. Oh, how I wish I loved salmon.
I got sick off it once when I was a kid, and I’ve never been able to stomach it again. It’s a shame because it’s an incredibly versatile fish that contains healthy fats. The meaty fish is a perfect option to satisfy red meat and fish eaters alike. Salmon also contains healthy omega-3s.
7. Whitefish
If I could, I would eat way more white fish. Unfortunately, it’s hard to find good quality fish in many areas. Often, I choose fish when I’m at a restaurant because it’s such a departure from what I cook at home.
Related Post:Amazing Benefits Of Eating Fish
When I can find affordable quality white fish at the supermarket (tilapia, basa, haddock are a few of my favorites), I stock up and usually pan fry. Lightly pan-fried white fish makes great fish tacos or fish burgers. Like salmon, white fish is high in omega-3s and low in calories.
8. Pork Loin
Are you surprised by the inclusion of pork on this list? While processed pork favorites like bacon and sausages are best eaten occasionally, pork loin is not as unhealthy as you may think. The cut is low in calories and fat, and a single serving has up to 22 grams of protein.
Your best bet is to buy ethically raised pork products from a local farm to avoid hormones and ensure you’re not eating animals that have been mistreated or lived in overcrowded environments.
9. Grass-Fed Beef
Grass-fed beef is nutritionally superior to grain-fed beef. Grass-fed cattle eat a healthier diet which translates to a healthier cut of meat for your plate. Also, they typically live in a free-range environment. Grass-fed beef is low in fat, too. Enjoy it as you would regular beef.
10. Lamb
Lamb contains a variety of vitamins that are essential to the human body’s proper functioning. Lamb is also low in saturated fat and contains plenty of zinc. Just make sure to remove excess fat when cooking with lamb either by trimming or rendering out the fat.
11. Ostrich
I was once attacked by an ostrich, and although I had no ill feelings toward the feathered animal, I wonder if I would have felt differently had I known they were delicious. The bird’s meat has a similar taste to red meat but doesn’t have any of the high saturated fat found in many red meat products. The meat is low in calories and is packed with protein.
12. Shellfish
Shrimp, lobster, crab, and mussels are all foods I could eat way more often than I do. Unfortunately, the price point makes these shellfish more of a treat than a staple in my diet. That said, if you feel like enjoying shellfish for dinner, there’s no reason to skip a surf-style meal.
Related Post:How To Build A Fish Farming Pond
Like other types of fish, shellfish are low in calories and contain B12 vitamins and omega-3s. As with all kinds of fish, it’s crucial to eat shellfish in moderation due to heavy metal toxicity concerns. But go ahead and enjoy the occasional grilled shrimp skewers this summer!
13. Venison
I’ve had venison a handful of times and never really liked it. It has a gamey taste that’s tough to tone down. For those who don’t mind a bit of an earthy-flavor, thisred meat is very leanand low in fat.
14. Quail
Quail is a tiny bird that’s nutritionally similar to chicken, but it’s higher in certain vitamins (e.g., vitamin C). It’s also high in iron and tastes so good when prepared right. Grilled on a spit, quail is a tasty, gourmet alternative to chicken.
A Note on Meatless Mondays
不过,要考虑到,任何肉类消费都对环境有重大影响。这就是为什么现在很多饮食指南建议通过引入无肉日来控制肉类摄入,比如无肉星期一。在一周中吃无肉素食或纯素餐是减少环境影响的好方法。
If you’re used to eating a diet that relies heavily on red meats, adding alternative proteins to your diet may also have a positive impact on your health. A varied diet that consists of meat-free meals is also an excellent way to discover new recipes and dishes.
Joannesays
When I saw the title of this article, I was curious how it would go. As someone dedicated to raising my own meat, and having spent lots of time researching the reasons behind the demonization of meat in recent days, I have some resources and opinions to contribute to your article, as I don’t totally agree.
我认为没有肉是“健康的”,除非它被饲养得很好——我的意思是在室外,用它所食用的食物(比如,鸡不是素食主义者,牛需要草,等等)。鸡大腿和鸡胸肉的脂肪含量是无关紧要的,我相信从伦理和营养的角度来看,了解鸡是如何饲养的更重要!牛肉也是如此——这就是为什么我很高兴看到名单上只有草饲牛肉。我完全惊讶地发现贝类在名单上是“健康的”——海洋在这一点上是如此的有毒,我不能同意吃任何可以从布满塑料的淤泥中筛选出食物的东西。
A couple of things I’ve found while researching that are probably worth contributing to the conversation:
I actually recently read an article on how the cholesterol propaganda we’ve all been fed for years has been debunked–doubt the information will get spread well, though, with how profitable heart disease is to Big Pharma:https://articles.mercola.com/sites/articles/archive/2017/05/03/cholesterol-myth-busted.aspx
Also, be careful with salmon–they’ve just recently released GMO salmon:https://time.com/4120648/fda-approved-aquabounty-gmo-salmon/I don’t care what the FDA “approves,” I refuse to eat anything meddled with at that level.
最后,其他可能与自耕农有关的肉类来源:肉鸽、山羊和鸭子!这些动物也可2022欧洲杯葡萄牙vs德国以在你的土地上饲养,并且可以为土壤堆肥做贡献——如果你自己做的话,几乎不会“对环境产生重大影响”。那器官肉呢?这些食物含有大量对健康生活至关重要的营养物质——《滋养传统》一书为那些不习惯吃这些食物的人提供了大量关于如何烹制美味的信息。
我知道这是一个很长的评论——我只是非常关心食物、健康和真实的信息。我很想听听你的想法。
Thomassays
我们养山羊是为了吃肉。它们实际上是除鹿肉(城市人吃的鹿肉)、松鼠肉和兔子肉之外最瘦的红肉(脂肪和胆固醇最低)。我们夏天吃巴哈亚草,冬天吃小米,吃野生橡子和各种树的叶子,还有一些小商店买来的甜饲料(磨碎的谷物混合矿物质和糖蜜),只是为了让它们适应我们,让它们更容易放牧。我们家的每个人都患有高血压和胆固醇吸收不良(在我们的情况下被发现是遗传的),所以我们试图把自己限制在上面提到的那些,并发现当谈到红肉时,我们实际上更喜欢山羊。当然,这对我们有帮助,我们可以随时得到它,而不需要狩猎或去昂贵的商店购买其他红肉,你可以像对待牛肉或鹿肉一样准备和使用它。对于那些有宗教顾虑的人来说,它是一种很好的肉,因为据我所知,没有宗教或文化像猪肉和牛肉那样禁止它。