Eat Less Red Meat
People who eat more red and processed meats
have an increased risk of dying from all causes, especially cancer and heart disease, according to a recent study. Red meat is considered any meat from a cow or lamb. Examples of processed meat include hot dogs, salami, pepperoni and bologna. The study looked at half a million people who
were between the ages of 50 and 71 when the study began in 1995. The food questionnaire dis- tinguished between red, white and processed meats. The participants were then followed for 10 years through Social Security Administration Death Master File and National Death Index databases. The researchers found that the one-fifth of
men and women who ate the most red meat and/ or processed meat had a higher risk for overall death, death from heart disease and death from cancer than the one-fifth who ate the least red and/or processed meat. The group that ate the most red meat consumed an average of 4.4 ounc- es (a size similar to 1½ decks of cards). The group that ate the least amount of red meat only con- sumed only 0.7 ounces a day. The researchers believe that 11 percent of
deaths in men and 16 percent of deaths in women could be prevented if people decreased their red meat consumption to the level of intake of the lowest one-fifth of the study participants. Another study, a large European observation-
al study from France, found that eating red meat, particularly processed meat, is associated with a one-third higher risk for colorectal cancer. In yet another study, that observed nearly
half a million people, the European Prospective Investigation into Cancer and Nutrition report- ed that eating 160 grams (2½ decks of cards) or more of red and processed meat daily (highest intake group) led to a 35% increased risk for col- orectal cancer when compared with eating 20 grams (lowest intake group) or less per day. However, for fish eaters the risk for colon can-
cer was inverse: Eating more than 80 grams (a little less than a deck of cards) of fish daily was found to be protective compared with less than 10 grams daily. Chicken, however, was a no-show with no effect at all the researchers reported. The bottom line? Red and processed meats are
typically high in saturated fat which is known to promote heart disease and certain cancers. Limiting and/or reducing your intake of these meats can help promote longevity. Fish has nu- merous health benefits and should be consumed at least twice per week. FBC
Nanci S. Guest, M.Sc., R.D., C.S.C.S., is a registered dietitian, personal trainer and athletic coach who has owned and oper- ated Power Play: Nutrition, Fitness, Performance since 1995. Nanci holds a Master of Science degree in nutrition, teaches university-level sport nutrition and is the head sport nutrition consultant for the 2010 Winter Olympic Games. She currently services various facilities in Toronto and Vancouver. Contact her at www.powerplayweb.com.
6 Ways to Cook Low-Cal
1. Minimize Fat
Ounce for ounce cooking oils, creamy sauces/dressings and solid fats (like butter and lard) are densely packed and add more calories than any other ingredient. Instead of adding butter, margarine, oil or meat drippings to your dishes, use cooking sprays to prevent sticking, meat broths to add flavour and unsweetened applesauce to replace half of the fat/oil in baked goods. Also avoid full-fat ver- sions of milk, cream and cheese, and opt for reduced- and low-fat varieties that are available.
2. Choose Lean Meats and Poultry
Begin with a lean cut of meat or poultry. Lean cuts of meat include round, loin and sirloin. Most people think that by choosing poultry they are choosing a lower calorie alternative, but this is only true if you select white meat from the breast without the skin. Pork is also available in leaner cuts and is often much leaner than beef. Get to know your butcher or meat department personnel, and ask questions!
3. Trim Excess Fat and Skin
Take a minute to trim all visible fat from meat and poultry. Also remove the skin from poultry as this is where a great deal of the fat and calories lurks. Perform both of these steps before cooking. Most supermarkets carry juicy pre-cooked rotisserie chickens that come in handy for quick meal prep – but removing the skin only modestly reduces fat content. The bird must be cooked without the skin to avoid the fat that soaks into the meat during cooking.
4. Choose the Right Cooking Method
Avoid frying, sautéing and the dreaded fryer which all require a lot of added oil. Instead stick with baking, broiling, grilling, slow-cook- ing, poaching and steaming which all use little, if any, added fat. Sautéing is okay with minimal amounts of oil, or use nonstick spray or broth instead. Broiling and grilling are terrific for meats because the drippings fall away from the food while cooking – but minimize the blackening process which produces toxic byproducts.
5. Let the Plants In
Those bright and colourful vegetables that add optic appeal to your dish are packed with important vitamins and minerals and antioxidants yet contribute few calories. Use vegetables, beans or whole grains to replace some of the meat content of burgers, meat- loaf and chili. Use chopped vegetables to replace some of the meat in all types of recipes such as soups, stews, casseroles and meat. This will add some exciting new flavours and also boost your intake of nutrients, lower the saturated fat content and increase fibre – what a deal!
6. Add Flavourful Ingredients
A little goes a long way when using flavourful ingredients. For ex- ample, when using cheese select a strongly flavoured variety such as gorgonzola or sharp cheddar, and use only a small amount. A sprinkle of parmesan or feta can add a nice touch to a finished dish without adding too much fat/calories. Chop fresh herbs in place of the dried alternative to lend lots of low-calorie flavour. Experiment with herbs and spices to replace salt and fat – both of which are unhealthy in large amounts and lead to a variety of diseases.
March/April 2009 Fitness Business Canada 37 May/June 2009 Fitness Business Canada
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