MEAT TO EAT

   Red-meat  addicts, it’s  time  for a dose  of  reality. A  recent  10-year study,  the  European  Prospective  Investigation  into  Cancer  and  Nutrition  (EPIC)  found  that  guys  (and girls ) who eat  just 10oz (283 g )  of red meat a week  are more  likely   to develop colon   cancer  than guys who don’t. Not a nice thought.  If you want to learn witch  meats are the  worst  offenders, check  out  our  article on unhealthy  meats.  While  nothing can replace  a mouthwatering  streak, there are plenty of tasty  alternatives to hold you over. Here are  five healthy  meats  that won’t wreak  havoc on your colon.

Buffalo (Bison)

 No matter how good white  meat can be, it will never  truly satiate  the  craving  for red meat. Buffalo,  however, can. It’s probably the reddest  meat  you’ll ever see and  unlike beef, it’s pretty  good  for  you. A hunk of buffalo  has far less fat than steak  and  buffalo are generally  grass-fed, which  means healthier  meat. Let’s  compare burgers:  Your  typical  lean hamburger (10% fat)  contains  about  0.32oz (9 g) of fat. Buffalo  burgers, on the other hand,  contain  less than  half  that, about 0.14 oz (4 g). Not bad for a tasty  burger. There was a point when  buffalo  were endangered, but the beasts have made  a comeback,  especially  on  ranches. Today, buffalo meat  is  readily  available  in most  grocery  stores.

Pork

  Pork chops used to be on the doctors’ hit list. Today, however, pork  is  “the  other  white  meat”  and  is a  healthy alternative  to  red meat. And when  it’s eaten  in reasonable  quantities  (8 oz), a pork  chop  can be quite  good  for you. Pork  chops can be relatively  lean, but they’re typically not as  low-fat  as chicken  or fish. By contrast, however, a USDA, University  of Wisconsin  and Maryland study  found  that  a 3oz (85  g)  serving  of pork tenderloin  contains 0.105 oz (2089 g ) of fat and that the same portion  of  skinless  chicken  breast  contains  0.106 oz ( 3.03 g ) of fat. If chops are still your thing, look  for lean ones, and  trim the fat before you eat   them. A typical pock chop, with  the fat cut off,  contains  about 0.3 oz (8 g ) of fat. Beware, however; both  meats may  contain nitrates and nitrites  linked to cancer.

Chicken

 White meat is much better for you than red- that’s  a well-known fact. As such, chicken ( not deep-fried) is a great  alternative  to red  meats. It’s low in fat-without  the skin-and it’s  pretty tasty  if  it’s prepared  correctly. Chicken is a great source  of protein and, as an  added  bonus, it’s less expensive  than  beef. But  remember, there’s always  the risk of E. coli  infection  when you’re  dealing  with chicken. Be sure to  cook  or heat it to an internal  temperature  of at  least  165F to kill off the bugs.  Also, charred grilled  chicken  can contain some cancer-causing chemicals, such as heterocyclic amines, so limit your  consumption  of  well-blackened  chicken.

Turkey

 This big bird  never saw it coming. Domestic  turkey  is a relatively  recent addition  to the world’s protein  menu, and  it’s great  for you. Turkey is generally a white  meat (turkey breast), but it packs  more flavor than chicken, and its dark meat can be downright gamy. Turkey  meat is also  relatively  low in fat: one 4.9 oz (140g ) serving  of skinless roasted  turkey  contains  about 0.25 oz (7 g) of fat.

 There’s a popular  belief  that turkey  makes  you sleepy, and it does, due  to the sleep-inducing amino  acid tryptophan  within, but  it’s not enough  to knock  you out.

Fish

  A properly  cooked  hunk  of fish  can be as satisfying  as a  great  steak. Plus, many  fish  (typically  salmon  and  tuna) are  packed  with  omega-3  fatty  acids, which  have  been linked  to  decreased  rates of  heart  disease.  Circulation  published a study  that  suggests  lean, white  fish,  such  as cod, don’t  provide  the  same  health  benefits  as  fattier  fish  do. Another  extensive  EPIC study found  that  people  who  eat  lost  of fish are  less likely  to  develop  colon  cancer  than  those  who  don’t. But be  careful: big  fish like  tuna  can contain  high  levels  of  mercury, which  is a poison  to the  human body.  So, how  much  fish  can you eat  and  be  safe? It depends. Avoid  large  fish that  eat other fist- tuna, swordfish  and  shark-and  stick  to  smaller  fish, which  tend to contain less mercury  than  bigger  fish. Local levels of mercury  vary;  check  with your nearby  fish and  game  agency to  see which  fish  contain  high  levels  of  mercury.

  Everything in moderation

 It is absolutely true that  you can  have  too much of  a good  thing. Moderate  your  overall  intake  of  meat  and  fat,  and  you’ll stay  healthier. As a general rule,  many  nutritionists suggest  that  your  portion  of  meat  should be  about the size of your first. It seems  small, but  it’s enough. And be sure to balance your diet with lost of fruits and veggies.