Pork: Lean cuts (tenderloin, boneless loin chops) compare favorably with skinless chicken. So, if your family is crying "fowl," vary the menu with these healthy cuts of pork.
Related recipe: Pork Tenderloin with Dijon-Fennel Rub and Sweet-Potato Fries
Salmon: Yes, half of its calories come from fat, but it's the heart-healthy omega-3 type (often called fish oil). Some studies indicate omega-3 fats reduce the likelihood of ( blood ) clots that can lead to heart attacks or stroke.
Related recipe: Five-Spice Salmon
Eggs: One large egg is a significant source of a number of good for you nutrients and minerals, and contains only 75 calories and 5 grams of fat. Moreover, most of this fat is the healthy, unsaturated variety. (Eggs are high in cholesterol, but the chief villain in raising blood-cholesterol levels is not the cholesterol in our food, but in saturated fats.) Also, egg yolks are rich in the pigment zeaxanthin, which seems to help protect eyes from macular degeneration, a leading cause of blindness in people older than 65.
Related recipe: Asparagus Omelet
Chicken thighs: They are higher in fat and calories than breasts, but as long as you remove the skin and any excess fat, economical thighs fit into a good-for-you foods category. They also provide 25 percent more iron and more than twice as much zinc as the same amount of breast meat.
Related recipe: Country Chicken
Frozen/canned fruits and vegetables: We agree that fresh, locally grown produce can't be beat, but frozen and canned fruits and vegetables compare favorably (in terms of nutritional foods, providing an array of vitamins, minerals and phytochemicals, as well as fiber.
Related recipe: Frozen Fruit Yogurt
Beef tenderloin steaks: Ounce for ounce, this tender cut has about the same calorie and fat content as skinless chicken thighs. The key is portion size. At home, count a 3/4-inch-thick steak (about 3 1/2 ounces) as a single serving. At steak houses, order the petit filet mignon.
Related recipe: Steak with Mushroom Sauce
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