Narrator:
Because of its high-fat content, red meat has been linked to heart disease, cancer and diabetes - not to mention the ever-expanding American waistline.
Sizzle
Narrator:
On the flip side, our experts say you can have your 'steak' and eat healthy, too – as long as you follow a few simple rules. Number one: choose the leanest cuts of meat.
Jennifer Brennan, R.D.:
It's best that you choose your choice cuts and not the prime cuts. The prime cuts usually have more marbling in them and they're higher in overall fat.
Narrator:
Ask your local butcher to trim off any visible fat.
Michael Mulcahy:
Go to some place that you can trust. That's you're biggest thing where you can talk to the people, tell them what you want and they're willing to do what you need.
Narrator:
Do your homework before you shop. For example: three ounces of beef eye of round has four grams of fat. Three ounces of dark chicken meat with skin has 13 and a half – more than triple the fat.
Narrator:
Rule number two: cut back on portion size.
Richard Rivlin, M.D.:
This whole concept of super-sizing I think is, is a real problem healthwise.
Narrator:
Doctor Rivlin, a nutrition researcher, recommends the new American plate cooked up by the American institute for cancer research.
Instead of meat as the main course, it super-sizes the veggie portion and adds the meat as a three-ounce side dish.
Richard Rivlin, M.D.:
You should really eat meat that's the size of your fist or a deck of cards.
Narrator:
Rule three: use low-fat cooking methods. Bake instead of fry.
Narrator:
Grilling or broiling is okay, but avoid charring from a direct flame.
Richard Rivlin, M.D.:
There's some evidence now that that forms carcinogens or cancer-causing chemicals very quickly.
Narrator:
A good reason to also keep 'processed' meats like sausage, bacon, salami and hot dogs at a minimum.
Jennifer Brennan, R.D.:
The preservatives that are used for those processed meats, they're definitely linked with higher incidences of colorectal cancer.
Narrator:
Finally, rule four: if there's one word all of our experts agree on, it's to eat red meat in moderation. Especially if you already have health problems.
David Fischman, M.D.:
As a cardiologist, we're treating individuals with predominately coronary disease, so then more importantly than ever you have to really modify your diet.
Narrator:
Remember: lean choices, smaller portions, low-fat cooking and moderation.
Richard Rivlin, M.D.:
Moderation and variety are really still, still very good advice.
Narrator:
If your diet also includes fresh fish, low-fat poultry, whole grains and plenty of fruits and vegetables, you don't have to be left wondering 'where's the beef?' For WebMD, I'm Damon Meharg.
