Eating Meat, Poultry and Fish
the Healthy Way

1.) Choose fish, shellfish, poultry without the skin, and trimmed lean meats, no more than 6 ounces, cooked, per day.

2.) Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying.

3.) Cook quality meat yourself, rather than relying on processed foods — they’re generally much higher in fat and salt, and padded out with water and artificial fillers.

4.) Removing pork from your diet is a big step to reducing disease and enjoying better health. Studies reveal that in addition to cholesterol found in pork, it also contains a number of toxins and contaminants which are associated with human .

5.) Enjoy at least two servings of baked or grilled fish each week, especially oily fish.

6.) Buy the freshest fish possible. Avoid farm-raised fish since they are typically fed growth hormones or antibiotics. Use your nose to buy fish. Fresh fish doesn’t smell fishy. Another way to tell if fish is fresh is to check that the eyes of the fish are clear, not scaly.

7.) Game meats (buffalo, ostrich, and venison) are higher in omega-3 fatty acids and lower in saturated fat than beef or lamb. At one time it was hard to find game meats, but now they are carried by many supermarkets and health food stores. They taste a lot like beef, only they are lighter and leaner.

8.) Choose low-sodium, low-fat seasonings such as spices, herbs and other flavourings in cooking and at the table.

9.) Select meat substitutes such as dried beans, peas, lentils or tofu (soybean curd) in entrees, salads or soups.

10.) Give these processed proteins a miss:

• Burgers (except for those you make yourself).
• Sausages and sausage rolls.
• Salami and other ‘fancy sausages’.
• Scotch eggs.
• Pork pies.
• Black pudding and white pudding.
• Chicken nuggets (except for home-made, or those made from chicken breast in a low-fat, low-salt coating).
• Re-formed meat slices (these are made from low-quality minced-up meat, re-formed and sliced) — look for meat just labelled ‘sliced’ — then you know it hasn’t been processed.
• Re-formed chicken and fish ‘shapes’ for children.
• Deep-fried fish.