《吳希素營養師專欄》精「瘦」肉類
吳希素註冊營養師
Go LEAN on protein foods!
About 1/4 of the "my plate" should contain Protein Foods.
Here are some tips to help you making smart choices from this food group:
* Beef - the leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
* Pork - the leanest pork choices include pork loin, tenderloin, center loin, and ham.
* Ground - choose extra lean ground beef. The label should say at least “90% lean”. You may be able to find ground beef that is 93% or 95% lean.
* Poultry - buy skinless chicken parts, or take off the skin before cooking. Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.
* Deli Meats - choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon/deli meats with more fat, such as regular bologna or salami.
* Seafood - choose seafood at least twice a week as the main protein food. Look for seafood rich in omega-3 fatty acids, such as salmon, trout, and herring.
* Beans - choose beans, peas, or soy products as a main dish or part of a meal often. For example: Chili with Kidney beans, stir-fried tofu, minestrone, rice and beans, hummus with pita bread.
Interested in learning about weight goal and nutrition needs?
Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to hazel@smarteater.net.
精「瘦」肉類
最新的營養圖標“我的盤子”中，含蛋白質的食物應佔約1/4 的份量。以下的提示提供了多種肉類的選擇：
* 牛肉 - 牛肉最瘦的部位包括：牛腿肉和烘烤肉（牛後腿肉眼，內大腿肉，臀下肉等），上腰肉，上後腰肉，肩部和手臂的烤肉。
* 豬肉 - 豬肉最瘦的部份包括：豬里脊，豬嫩腰肉，里脊的中間部位，火腿。
* 碎肉 - 選擇瘦的碎牛肉。食物標籤中應標明碎肉中至少含有「90％瘦肉」。另外，您也可以選擇含有93%或95%瘦肉的碎肉。
* 家禽 - 選擇已剥皮的雞肉，或烹調前將雞皮除掉。去骨去皮的雞胸肉和火雞肉是最瘦的禽肉選擇。
* 冷凍熟食肉類 - 選擇瘦火雞肉，烤牛肉，火腿，或低脂午餐肉作為三明治材料代替午餐肉或熟食肉類，因為熟食肉類的脂肪較多，如大紅腸或意大利香腸。
* 海鮮 - 至少每週兩次以海鮮為主要蛋白質的食物。海鮮含有豐富的奧米加-3脂肪酸，例如鮭魚，鱒魚和鯡魚等。
* 豆類 - 多選擇豆類，豌豆，或大豆製品作為主菜或配菜。例如：肉醬配芸豆，炒豆腐，蔬菜麵條湯，豆與米飯混合，豆沙餡餅。
想學習如何制訂適合的營養減肥計劃嗎?請致電626-283-5128與吳希素註冊營養師預約免費體重分析及訂立減重目標，或電郵至hazel@smarteater.net
About 1/4 of the "my plate" should contain Protein Foods.
Here are some tips to help you making smart choices from this food group:
* Beef - the leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
* Pork - the leanest pork choices include pork loin, tenderloin, center loin, and ham.
* Ground - choose extra lean ground beef. The label should say at least “90% lean”. You may be able to find ground beef that is 93% or 95% lean.
* Poultry - buy skinless chicken parts, or take off the skin before cooking. Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.
* Deli Meats - choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon/deli meats with more fat, such as regular bologna or salami.
* Seafood - choose seafood at least twice a week as the main protein food. Look for seafood rich in omega-3 fatty acids, such as salmon, trout, and herring.
* Beans - choose beans, peas, or soy products as a main dish or part of a meal often. For example: Chili with Kidney beans, stir-fried tofu, minestrone, rice and beans, hummus with pita bread.
Interested in learning about weight goal and nutrition needs?
Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to hazel@smarteater.net.
精「瘦」肉類
最新的營養圖標“我的盤子”中，含蛋白質的食物應佔約1/4 的份量。以下的提示提供了多種肉類的選擇：
* 牛肉 - 牛肉最瘦的部位包括：牛腿肉和烘烤肉（牛後腿肉眼，內大腿肉，臀下肉等），上腰肉，上後腰肉，肩部和手臂的烤肉。
* 豬肉 - 豬肉最瘦的部份包括：豬里脊，豬嫩腰肉，里脊的中間部位，火腿。
* 碎肉 - 選擇瘦的碎牛肉。食物標籤中應標明碎肉中至少含有「90％瘦肉」。另外，您也可以選擇含有93%或95%瘦肉的碎肉。
* 家禽 - 選擇已剥皮的雞肉，或烹調前將雞皮除掉。去骨去皮的雞胸肉和火雞肉是最瘦的禽肉選擇。
* 冷凍熟食肉類 - 選擇瘦火雞肉，烤牛肉，火腿，或低脂午餐肉作為三明治材料代替午餐肉或熟食肉類，因為熟食肉類的脂肪較多，如大紅腸或意大利香腸。
* 海鮮 - 至少每週兩次以海鮮為主要蛋白質的食物。海鮮含有豐富的奧米加-3脂肪酸，例如鮭魚，鱒魚和鯡魚等。
* 豆類 - 多選擇豆類，豌豆，或大豆製品作為主菜或配菜。例如：肉醬配芸豆，炒豆腐，蔬菜麵條湯，豆與米飯混合，豆沙餡餅。
想學習如何制訂適合的營養減肥計劃嗎?請致電626-283-5128與吳希素註冊營養師預約免費體重分析及訂立減重目標，或電郵至hazel@smarteater.net