meat

Dec 14, 2009

Healthy Food List-Where to get your daily dose of Vitamins, Part 13 of 14

egg Selenium: is a mineral found in seafood, meats, eggs, nuts and some cereals. It helps to slow down the oxidation process in the body, which is a chemical reaction that occurs during the development of some cancers and coronary heart disease. The mineral Selenium makes antibodies, improving our immune systems and giving us a boost of energy.

However, Selenium can be toxic in large doses. Make sure not to take more than 200 micrograms per day.

Check out our Healthy Food List Below:

Wild cooked oysters (3 ounces, 61 calories)

87 percent daily value

Cooked snapper (4 ounces, 145 calories)

80 percent daily value

Cannned white tuna, in water (3 ounces, 109 calories)

80 percent daily value

Cooked halibut (4 ounces, 158 calories)

76 percent daily value

Cooked shrimp (4 ounces, 112 calories)

65 percent daily value

Roasted turkey breast (4 ounces, 215 calories)

47 percent daily value

Broiled beef tenderloin (4 ounces, 240 calories)

40 percent daily value

Grilled portobello mushrooms (1 cup, 42 calories)

31 percent daily value

Hard-boiled egg (68 calories)

19 percent daily value

Raw tofu (4 ounces, 86 calories

Wild cooked oysters (3 ounces, 61 calories) 87 percent daily value
Cooked snapper (4 ounces, 145 calories) 80 percent daily value
Canned white tuna, in water (3 ounces, 109 calories) 80 percent daily value
Cooked halibut (4 ounces, 158 calories) 76 percent daily value
Cooked shrimp (4 ounces, 112 calories) 65 percent daily value
Roasted turkey breast (4 ounces, 215 calories) 47 percent daily value
Broiled beef tenderloin (4 ounces, 240 calories) 40 percent daily value
Grilled portobello mushrooms (1 cup, 42 calories) 31 percent daily value
Hard-boiled egg (68 calories) 19 percent daily value
Raw tofu (4 ounces, 86 calories) 14 percent daily value

Original Source: Men’s Health

Check out tomorrow’s Healthy Food List on Zinc

Meat: Which are Considered “Lean Proteins”?

The term “lean protein” is thrown around a lot in the diet and fitness industries. We can deduce that this means protein with little fat, but how many of us really know which cuts of meat are truly “lean” and which should be avoided?

Most of us would be quick to rattle off fish, chicken breasts, or egg whites when asked about lean proteins. But, there are good sources of lean protein in beef and pork. Knowing which cuts will give you maximum protein at a little expense (fat and calories) is key.

Additional Lean Proteins:

Beef
Eye Round
Top Round
Bottom Round
Top Sirloin
Sirloin Tips
Lean Ground Beef (95% or more)
Pork
Tenderloin
Boneless Top Loin Chops or Roast
Center Loin Chops

These cuts all provide premium protein with limited fat and calories.

Some good rules of thumb to remember when shopping for lean cuts of pork or beef:

• Limit marbling. A quick glance at the meat will tell you if it is high in fat. A little fat around the edges can be trimmed, but marbling through the meat will be ingested.
• Stick to cuts with “loin” or “round” in the name when in doubt. These are sources that generally have the lowest fat content.
• When in doubt, substitute ground chicken breast or turkey breast for ground beef. Be certain that the ground meat is “all white” or “all breast” meat to ensure the leanest variety.

-For cooking tips and some good marinade recipes, check out this page from North Dakota State University.
-For preparation tips and cooking methods that further cut the fat, visit Penn State’s Solution Source.

Elizabeth NUTRITION 0 meat, NUTRITION, Protein