Meat & Poultry

Nutritional highlights

• Complete protein with all nine essential amino acids
• Heme iron, the form of dietary iron the body absorbs best
• One of the few natural food sources of vitamin B12
• Rich in zinc, selenium, niacin, and vitamin B6

How to choose well

Favor lean cuts such as loin, round, and skinless poultry, and trim visible fat before cooking. Keep processed meats like bacon, sausage, and deli slices as occasional choices, since they tend to carry far more sodium and saturated fat than fresh cuts. Roasting, grilling, and braising add fewer calories than breading and frying.

Storage & handling

Keep raw meat and poultry cold, store it on the bottom shelf of the refrigerator so juices cannot drip onto other foods, and cook or freeze it within a few days of purchase. A food thermometer is the reliable way to confirm doneness, such as 165 F for poultry.

Smart pairing

Pairing meat with vegetables, beans, or whole grains rounds out a plate that would otherwise supply plenty of protein but little fiber.