Healing Foods Pyramid™
Lean Meats are included in the Healing Foods Pyramid™ as part of a balanced, whole foods, plant-based diet. This Food Pyramid emphasizes foods that nourish the body, sustain energy over time, contain healing qualities and essential nutrients, and support a sustainable environment.
What are the recommended servings per week?
- Optional*: 1-3 servings per week
*The Healing Foods Pyramid™ is suitable for vegetarians and vegans in that all of the categories containing animal products are optional for consumption. One of our goals is to shift the typical meat-centered plate to one that is comprised mostly of plant-based foods. Every individual’s needs are unique. While some bodies thrive on a well-balanced vegetarian or vegan diet, others may not. Animal products provide the richest sources of absorbable vitamin B12, iron, and calcium; therefore individuals choosing not to consume animal products need to ensure adequate intake of these essential nutrients. Consult with a registered dietitian/certified nutritionist or knowledgeable health care provider regarding your individual needs.
Why choose lean meat?
- Good source of complete protein
- Rich iron source
- Contains B vitamins, specifically B-12
- Contains less saturated fat than higher fat meats
Lean Meats |
Serving Size |
Fat |
Poultry: |
~ 2-3 oz cooked |
< 3 g per oz |
Beef: |
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Pork: |
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Lamb: |
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Wild Game: |
Special Considerations
Choosing lean meats
- Choose lean meat containing less than 3g of fat per 1 oz
- Generally, the leanest cuts of meat contain “round” or “loin” in their name
- Look for poultry with USDA Select grading of A and B
- Look for beef with USDA “Select” or “Choice” grading rather than “Prime,” which usually has more fat
- To lower the fat content of poultry and other meat, cut off skin and fat before cooking and/or eating
- While many grocery stores carry both ground chicken and ground turkey, they may contain as much fat as ground beef because they often include dark meat and skin. For lower fat, choose ground breast meat or look for low-fat ground chicken or turkey.
Saturated Fat Content
- Lean meat contains less than 3g of total fat per 1 oz , which is less than higher fat choices but still contains some saturated fat
- The typical American diet is high in saturated fat, coming mostly from animal foods
- Eating too many foods high in saturated fat may increase blood levels of LDL and total cholesterol which are risk factors for heart disease.
- Diets high in saturated fat may also promote obesity, cancer, inflammatory arthritis, diabetes, and chronic pain
Use of Hormones and Antibiotics
Most commercial animal products contain residues from drugs, hormones and antibiotics which may increase the risk of some cancers, antibiotic resistant bacteria, and early puberty.
Consider Organic
We recommend organic, free-range, and grass-fed lean meat products because the animals are raised in more natural conditions and may be more nutritious than meat from conventionally raised animals.
Know Your Limits for Fat
Many meat products are high in saturated fat, for this reason, choosing lean meats is important for balanced fat intake.
Ideas for Healthy Lean Meat Consumption
- When ordering lean meat in restaurants make sure that it has been prepared with either dry or moist heat methods; poached, steamed, grilled, baked or broiled are preferred
- To reduce saturated fat and calorie intake, avoid meat that has been battered and fried, slathered in butter, or blanketed in creamy sauces
- Experiment with leaner cuts of meat in your favorite recipes to replace higher fat choices
- Choose lean meat up to 3 times per week rather than daily
- Use lean meat to flavor meals rather than as the main focus
- Be mindful of portion size for all meats – a 2-3 oz serving of lean meat is approximately the size of a deck of cards
- Eat only half of the meat that comes with a dish at a restaurant, save the other half for another meal
- To reduce the amount of meat in a recipe, replace half with beans, mushrooms, vegetables, or whole soy products
- Choose animal products that are labeled “organic,” “hormone-free,” “antibiotic-free,” “free-range,” “grass-fed," and / or “wild” whenever possible
- Buy local - local meat is often available at farmer’s markets and family-owned grocery stores where you can ask questions and find out how the animals were raised (see the Eat Wild and the Eat Well guides to find local sources of lean meat products).
Resources
Beef, loin, bottom sirloin butt, tri-tip steak
USDA Agricultural Research Service – Nutrient Data Laboratory
www.nal.usda.gov/fnic/foodcomp
Accessed August 17, 2009
How to Buy Meat
United States Department of Agriculture
Agricultural Marketing Service
www.ams.usda.gov
Accessed August 24, 2009
How to Buy Poultry
United States Department of Agriculture
Agricultural Marketing Service
www.ams.usda.gov
Accessed August 24, 2009
Added Hormones in Meat and Dairy – Do They Affect Health and If So, How?
Barrett, Amanda
Somerset Medical Center – Healthy Living – Food and Nutrition
www.somersetmedicalcenter.com
Accessed August 24, 2009
Meat and Poultry Labeling Terms
United States Department of Agriculture
Food Safety and Inspection Service
www.fsis.usda.gov
Accessed August 24, 2009
Organic Food Standards and Labels: The Facts
USDA Agricultural Marketing Service
www.ams.usda.gov
Accessed August 24, 2009
Polychlorinated Biphenyls (PCBs)
U.S. Environmental Protection Agency
www.epa.gov
Accessed August 24, 2009
Poultry, Meat and Seafood: How to’s of High-Protein Foods
Mayo Clinic
www.mayoclinic.com
Accessed August 24, 2009
A Primer on Fats and Oils
American Dietetic Association
www.eatright.org
Accessed August 24, 2009
Vitamin E requirements for protection of dairy cows against infections at parturition
Weiss, WP
The Ohio State University – Extension Research
http://ohioline.osu.edu/
Accessed August 24, 2009
Original Research and Review Articles
Brunner E, et al. Dietary patterns and 15-y risk of major coronary events, diabetes, and mortality. American Journal of Clinical Nutrition. 2008; 87:1414-1421.
Hu FB, et al. Prospective study of major dietary patterns and risk of coronary heart disease in men. American Journal of Clinical Nutrition. 2000;72:912-921.
Huxley R, et al. Cholesterol, coronary heart disease and stroke: a review of published evidence from observational studies and randomized trials. Seminars in Vascular Medicine. 2002;2(3):315-323.
McAffee AJ, et al. Red meat consumption: An overview of the risks and benefits. Meat Science. 2010; 84: 1-13.
O’Sullivan A, et al. Grass silage versus maize silage effects on retail packaged beef quality. Journal of Animal Science. 2002;80:1556-1563.
Rennie KL, et al. Nutritional management of rheumatoid arthritis: a review of the evidence. Journal of Human Nutrition and Dietetics. 2003;16:97-109.
Seaman DR. The diet-induced proinflammatory state: a cause of chronic pain and other degenerative diseases? Journal of Manipulative Physiology. 2002;25:168-179.
Sinha R, et al. Meat and meat-related compounds and risk of prostate cancer in a large prospective cohort study in the United States. American Journal of Epidemiology. 2009; 170:1165-1177.
Sinha R, et al. Meat intake and mortality. Archives of Internal Medicine. 2009; 169:562-571.
Walker P, et al. Public health implication of meat production and consumption. Public Health Nutrition; 8(4):348-356.
Weisburger JH. Eat to live, not live to eat. Nutrition. 2000;16(9):767-773.
Wood JD, et al. Effects of fatty acids on meat quality: a review. Meat Science. 2003;66:21-32.
The Healing Foods Pyramid™ was created by the nutrition education team at the University of Michigan Integrative Medicine, Department of Family Medicine in 2005 and updated in 2009.
© copyright 2010 Regents of the University of Michigan - University of Michigan Integrative Medicine
Monica Myklebust, M.D. and Jenna Wunder, M.P.H., R.D. For questions and licensing information please call 734-998-7874 or email umim-hfp@umich.edu.
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