25 May 2012
Memorial Day Weekend Nutrition
Its Memorial Day weekend, the kick off for BBQ season!  So, as you paruse through the meat section at the super market, keep the following lean cuts of meat in mind.  Choose a cut of meat that has the word “round” or “loin” in it.  For a more detailed list of lean cuts of beef follow the link to a printable, wallet size hand out www.beefitswhatsfordinner.com/leanbeef.aspx .  Despite the bad wrap that red meat has received in the past, there are numerous studies showing that LDL (the “bad” cholesterol) can still be lowered in a diet that includes lean red meat.  Additionally, other key nutrients are gained from the consumption of lean red meat including vitamin B12, iron, and zinc.  All of which are essential for the prevention of anemia, immune function, wound healing, enzyme production, and the breakdown of carbohydrates.  Of course, you have to remember that appropriate portioning is crucial in controlling your cholesterol.  As a reminder, 3-4 oz. of cooked meat is a portion, or, about the size of a deck of cards.  In buying your meat, 5-6 oz of raw meat will yield you an adequate portion size once cooked.  

You don’t have to be an amazing chef to make something delicious on the grill.  The real perk of being an amazing chef by the way, is that you can hire someone else to do your dishes!  For the rest of us though, here is an easy trick to make a delicious piece of meat, and minimize your dishes!  Marinate your meat for 2-4+ hours in a large plastic bag.  Use a marinade that has a citrus or vinegar base, not only will this keep your meat lean (as opposed to using an oil based marinade) but it also helps break down the protein fibers thus making your meat especially tender!  This is an excellent technique to use with some of your tougher, albeit cheaper cuts of meat.  Additionally, a citrus marinade takes less time to penetrate the meat than an oil based one.    These are easy to make, and when you make a marinade at home you can drastically reduce the amount of sugar that is included.

Here a a few ideas for BBQ marinades

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