Choose lean meats and poultry. Vary your protein choices by eating more fish, beans, peas, nuts, and seeds. Eat 5½ ounces (two to three servings) of protein foods (meat, poultry, fish, dry beans, eggs, and nuts) every day.
Save money when purchasing meat, poultry, and fish. Buy less expensive cuts of meat and poultry. Choose lean ground meats. Buy and cook whole chickens or turkeys and freeze the leftovers after cutting them into single servings. Buy a whole ham and use it in several dishes. Use small amounts of meat, poultry, and fish in combination dishes (mix meat with grains and/or vegetables in a casserole).
Limit saturated fats and cholesterol. Bake, broil, or grill meats, poultry, and fish. Choose dry beans, peas, and lentils often. Eat less than 300mg. of cholesterol each day. One egg yolk contains about 220mg. of cholesterol. Use egg whites and egg substitutes because they contain no cholesterol and little or no fat. Trim fat from meat, and take skin off poultry. Limit high fat processed meats, such as bacon and sausages.
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IV. Healthy Weight and Physical Activity