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10 weeks to a healthier you

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Week 7
Lean meats

We’re often encouraged to eat less meat, but meat is nutritious, providing a variety of essential vitamins and minerals. So is there a way that we can make the meat we do consume even healthier? By taking simple steps such as choosing leaner cuts, we can. 

Meat can be a healthy part of a balanced diet but like all things in life it’s best consumed in moderation. It’s a great protein source and red meat is an excellent source of iron and B vitamins. In fact, vitamin B12, of which meat is a major source in our diets, only occurs naturally in foods of animal origin. On the downside, meat can be high in saturated fat but trimming off visible fat and removing skin significantly reduces the fat level. Lamb is one of the fattiest meats, but trimming away visible fat takes the level down to 8%. Venison on the other hand is one of the healthiest of red meats. With fat levels of less than 2%, it’s comparable to chicken and turkey.

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What counts as lean meat?

1. Turkey steak

2. Trimmed pork

3.  Fillet steak

4. Trimmed lamb cutlets 

5. Venison

6. Chicken breast

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Nicola’s top tips

Our Nutritionist Nicola Selwood, shares her top tips on adding more lean meat to your diet.

Waitrose Nutritionist Nathalie Winn
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Tip 3

Go for venison 

Venison contains more iron than other commonly consumed red meats and is lower in saturated fat. It is available as steaks, burgers, sausages and meatballs. Venison burgers contain less than half the fat of a standard Waitrose beef burger and taste great in a toasted brioche with caramelised onions.

Power up with protein

All the meats mentioned are great sources of protein . Protein is essential for growth and maintenance of the body and can help with appetite control. Chicken and turkey are great lean options and essential Waitrose British Lean Turkey Breast & Thigh Mince is really versatile and can be used in many dishes. 

Remember portion control

Lean meat is a healthy addition to your plate alongside some vegetables, but you only need one or two portions a week to get your full amount of protein requirements. However, if that sounds like a step too far, aim for at least two meat-free days a week and limit portions to 80g which is roughly the size of a pack of cards.

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