Use Meat As A Side Dish

Use Meat As A Side Dish

In America today, meat continues to be the focus of far too many meals. We ask the question: what's for dinner? And expect the answer to begin with the type of meat, poultry or seafood. Meals at fast food restaurants accent meat--a hamburger or grilled chicken sandwich, or a sub sandwich stuffed with cold cuts. Even in the supermarket aisles, frozen entrees promote the meat-glazed chicken with rice and carrots, chopped beef steak with potatoes and green beans.

Because these eating practices promote a higher than necessary consumption of meat, it takes perseverance to break out of this mold and move the meat from main course to side dish.

Meat's Got Nutrition

Meats, which is a general term for a group of protein containing foods--beef, lamb, pork, and veal, poultry, seafood, cheese and eggs--do contain their share of nutrients. And protein certainly is necessary for good health.

However, the downside to a number of these protein-containing foods is that they contain fat, saturated fat and cholesterol. Take, for example, certain cuts of beef, pork, lamb, veal, cheese and eggs.

How Much Meat to Eat?

Today, most Americans overdo it on protein with a typical intake of 14 to 18% of calories. That's more than the minimum amount you need to be healthy. And don't forget it's not just meat that provides protein. Dairy foods and plant-based foods-grains and vegetables-also provide protein.

For people with diabetes, the amount of protein recommended by the American Diabetes Association is about10 to 20% of daily calories. No research to date finds that too little or too much protein worsens blood glucose control or diabetes complications. There is some research, albeit minimal, that makes the American Diabetes Association recommend10% of daily calories as protein for people with diabetic kidney disease. This amount is actuality not "low protein." The U.S. adult Recommended Dietary Allowance (RDA) for protein is 0.4 grams per pound of body weight. That's not much-about 60 to 65 grams of protein for the average male and about 50 to 55 grams of protein for the average female. Translation: that's about 2-3, 3 ounce servings of meat per day.

How To Move Meat To The Side

Buy smaller amounts: If you usually buy a 12 to 13 ounce London Broil for 10 ounces cooked, now buy a 10 ounce piece, to eat 7 to 8 ounces.
Eat Smaller Portions: If your usual portions of meat, be it in a sandwich or an entree, has been upwards of 6, 8, or 10 ounces, then 3 ounces will seem like just a few bites. To be successful in the long run--downsize your portions slowly. Compensate for smaller amounts of protein by increasing the size and number of your servings of starches and vegetables.
S-T-R-E-T-C-H the meat: Incorporate small servings of protein into sauces, soups or casseroles. For ideas look to the dishes from culture spracticing this eating style-Chinese stir-fry, Mexican burritos, or Japanese sukiyaki. This accomplishes several nutrition goals - less meat, less fat, more starches and more vegetables.
At Sidedown Restaurants: Split, share or wrap up for home: Restaurants serve simply too much protein. To outsmart the menu, split the entree. Many times it's enough for two. If not, add an extra salad, potato or other starch or vegetable. Or share complementary dishes.
In Fast Food Restaurants: order single, regular, or junior size sandwiches. Steer clear of the double, triple, extra cheese or any other word that means more meat.

Written by Hope S. Warshaw MMSc, RD, CDE

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