Red Meat vs White Meat Nutrition

Generally speaking, people think of red meat as less healthful than white meat because of the current research. Higher red meat consumption is linked to increased health risk of diabetes, heart disease and weight gain.

A few nutrients, such as heme iron, total fat and cholesterol are not always predictable in white vs red meat.

Iron is higher in white meats, like clams, turkey legs, and ground turkey, along with the red meats, like ground bison, ground beef, ground lamb, and flank steak. Iron is a necessary nutrient to transport oxygen to your body.

Total fat is higher in white meats, like chicken nuggets, ground turkey, and salmon, along with the red meats, such as ground lamb and ground beef. Eating a diet higher in fattier foods increases your risk for heart disease and other health conditions.

Cholesterol is high in white meats, such as shrimp, ground turkey, chicken breast, and turkey legs, along with the red meats, like ground lamb and ground beef. Similar to a diet high in fat, eating a high cholesterol diet can cause an increased risk of heart disease, weight gain, and other health conditions.

Pork tenderloin, flank steak, and ground bison are some of the leanest red meats, while clams, tuna, and chicken breast are a few of the leanest white meats.

When it comes to red meat and white meat, moderation again will be your most healthful option. There are many benefits to eating both red meats and white meats but keep it to appropriate portion sizes. Most often 3 oz of meat is the correct serving size. Think of the size of a deck of cards when serving your meat.

Picking a Multivitamin

Chances are your diet is not completely balanced in the necessary
vitamins and minerals for health. A multivitamin becomes important in
these cases to cover your bases.

A basic multivitamin is all you need unless you fall into a group with
special vitamin and mineral requirements. Women who are or are trying
to become pregnant should take a prenatal supplement because it has
higher amounts of folic acid, iron, and calcium. Men and women over 50
will benefit from a "seniors" vitamin that has extra vitamin D,
calcium, and vitamin B12.

The highest-quality products tend to be store brands from major
chains, like Target and Wal-mart, or big-name companies, such as One A
Day, Vitamin World, and Centrum. There are plenty of vitamins to
choose from so make sure to do your research before you reach the
store.

Diet-Friendly Kitchen

Clean kitchen.
Always having a clean kitchen makes cooking at home seem more inviting than eating out. This is not just for the kitchen, but also keeping pots and dishes organized and ready to use can be beneficial. It is more motivating to make a dinner at home if everything is ready to go rather than overwhelming with a messy table and pile of dishes awaiting you. Of course, you still have to cook a healthy meal for a clean kitchen to work to your diet's advantage.

Make healthy snacks readily available. 
Having fresh fruits and vegetables in a bowl in the center of your table makes it more likely for you snack on healthier foods. Also have healthy snacks in your cabinets. Keep the fattier and saltier snacks on the top shelf  or leave them off the grocery list.

Keep water in the refrigerator.
You've probably heard some of the popular diet tricks: drink a cup of water before a meal, drink water with a meal to help you fill up, and water should be your main beverage everyday. Keeping water in the refrigerator in a pitcher or cup is one way to increase your water consumption. Many people believe water is more appetizing when it is very cold. Interesting, drinking water helps in weight loss because many times we think we are hungry, we are actually just thirsty.

Losing or maintaining weight takes many lifestyle changes and starting in the kitchen is one easy way to start your diet.

Variety in Protein

Interestingly, there is a gender difference when it comes to food cravings. It becomes pretty apparent when talking to men and women about their favorite foods. Men crave protein foods while women prefer carbohydrates. Because of this preference difference, women tend to have a harder time meeting their protein needs than men.

Variety is key. Beans, peas, nuts, soy, and meats are all good protein sources. By interchanging your main dishes with these foods, it can be easier to get the protein you need for your body to work most efficiently. 

Incorporating plant proteins into your diet are beneficial because they are low in saturated fat. Trying dishes with beans, peas, nuts, soy, and seeds, is one way to increase protein and fiber intake.

When choosing meats at the grocery store, remember that loin and round = lean. Choosing ground round, sirloin, or tenderloin are going to be your leanest choices in the meat department. Getting 90% ground beef is another great choice.

Chicken and seafood tend to be leaner meat choices. However, cooking method can help or hurt you here. Baking, broiling, roasting, and grilling are always healthier cooking methods than frying. Seafood is recommended twice a week. 

Eggs are another great protein source. Despite the cholesterol in the egg, they are still an excellent food and can be incorporated into your diet in moderation without an increased risk of heart disease.

Protein requirements are different for each person. Schedule an appointment with a dietitian in your area to determine the appropriate amount of protein for you.

A Valentine Salad

It is hard to go wrong with a salad. However, you need to be mindful of calories when making salads. Calories can add up quickly when using dressings and cheeses. When ordering a salad from a restaurant, always ask for the dressing on the side. When making your own salads at home, try using reduced fat or light dressings. Many of them have comparable tastes to their full-fat counterparts. Below is a great salad recipe that is quick and easy:

Strawberry Spinach Salad

Ingredients: 
1 bunch spinach, rinsed and torn into bite-size pieces
2 cups sliced strawberries
1/4 cup vegetable oil
2 tablespoons white wine vinegar
1/4 cup white sugar
1/8 teaspoon paprika
1 tablespoon sesame seeds
1-1/2 teaspoons poppy seeds

Directions:
1. In a large bowl, toss together the spinach and strawberries.
2. In a medium bowl, whisk together the oil, vinegar, sugar, paprika, sesame seeds, and poppy seeds. Pour over the spinach and strawberries, and toss to coat.

Social Networking + Health Goals

Use your social network! Post it, tweet it, blog about it. Making your goals known to family and friends is one easy way to keep motivation high. By putting your health goals out there, it adds the factor of accountability, and it allows for encouragement and support. You may find you have similar goals as a friend. Take advantage of this, and you may be pleasantly surprised how much easier those goals are to reach with that extra support.

For the convenience of patients, our dietitian has started working evening hours every Wednesday. If you have a busy schedule during the day, this may be a good opportunity for you to make an appointment without having to do a lot of rearranging. Call our office at 573-447-4400 if you would like an evening appointment.

Couscous Fruit Salad

Eating healthy becomes easier when you have fun, new ways of mixing foods in recipes. Plain fruits and vegetables can become boring quickly; by incorporating them into new recipes, you keep eating healthy fresh and exciting. I constantly look for new recipes for this reason. This one in particular adds flavors to fruit and couscous to give an exciting finished product. It is also a healthy heart recipe, which is most appropriate for the month of February. 

Ingredients

2 tablespoons extra-virgin olive oil
2 tablespoons orange juice
1 tablespoon cider vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups cooked whole-wheat couscous
1 cup chopped nectarine
1 cup mixed fresh berries, like blueberries and raspberries

Cooking Instructions

Whisk oil, orange juice, vinegar, salt and pepper in a large bowl. Add cooked couscous, nectarines, and berries; gently toss to combine. 

Fitting Exercise into a Busy Schedule

Getting regular physical activity is easier said than done. Many people have busy schedules, and this is where priority comes into play. If you make exercise a priority, you are more likely to engage in it than someone who has not. Whether it be because you know of the health benefits or because you enjoy exercising, regular physical activity will bring positive benefits, either physical, mental or emotional. 

Physical activity does not have to all be done at the same time in your day. Short periods of exercise have been found to be just as beneficial than if you had gone to the gym for 30 minutes to 1 hour. This means using the stairs, taking walks on coffee breaks, and doing a few jumping jacks here and a few there, add up. You can wake up 15 minutes early to go on a short run or walk. You can set 15 minutes aside before bedtime to do some stretching. If you typically watch television each night, use that time to get some exercise. If you have free hand weights at home, use them. If you have a treadmill or elliptical, use it during this time. If you do not enjoy physical activity, doing an activity at the same time that you do enjoy will help pass the time. 

Take pictures on a walk, hike with a friend, walk briskly while shopping at the mall. Everything counts. 

Heart-Check Mark

Heart disease is the number one killer of Americans so it is an important topic to discuss. Looking for the American Heart Association's Heart-Check mark on food packaging in the grocery store is a great way to eat a heart healthy diet. 

To be certified, the product has to meet certain requirements for specific nutrients per serving:

Total Fat: Less than 6.5 g
Saturated Fat: 1 g or less and 15% or less calories from saturated fat
Trans Fat: Less than 0.5 g (and label serving)
Cholesterol: 20 mg or less
Sodium: 480 mg or less (also per label serving)
Beneficial Nutrients: 10% or more of the Daily Value of 1 of 6 nutrients (vitamin A, vitamin C, iron, calcium, protein or dietary fiber)

Following a heart healthy diet helps reduce cholesterol, blood pressure, triglycerides and even helps aid in weight loss. Below are the list of dietary and lifestyle changes needed for ideal heart health.

1. Eat a diet rich in fruits and vegetables.
2. Choose whole grain foods that are high in fiber. 
3. Limit saturated fat, cholesterol, trans fat by eating lean meats and choose fat-free and low-fat dairy products.
4. Minimize added sugar in foods and beverages.
5. If you do drink alcohol, drink in moderation.
6. Choose low sodium foods and minimize added salt to foods.