Preparing cuts of beef

Even the leanest cuts of beef can become high-fat dietbusters if you prepare them in unhealthy ways. Here are a few simple methods to control the fat:

  • Trim it. Cut off any visible, solid fat from meat before preparing, and then remove any remaining visible fat before eating.
  • Drain it. After cooking ground meat, put it into a strainer or colander and drain the fat. Then rinse the meat with hot water. Blot the meat with a paper towel to remove the water.
  • Chill it. After cooking, chill beef juices so that you can skim off and discard the hardened fat. Then add the juice to stews, soups and gravy.

Everything in moderation

Even if you choose lean or extra-lean cuts of beef, don't go overboard. If you want to include beef in your diet, do so in moderation. The Dietary Guidelines for Americans recommend that adults eat no more than a total of 5 1/2 to 6 ounces (156 to 170 grams) of cooked lean meat, fish, shellfish or skinless poultry a day.

Consider the beef in your diet as a side dish, not a main dish. And remember that beans and fish are generally healthier protein options.

Feb. 21, 2014 See more In-depth