EVERYTHING IN MODERATION
LAURA SHAMMAH MS, RDN
BARBECUE SEASON IS HERE. SO, WHAT SHOULD YOU PUT ON YOUR GRILL? CHICKEN IS A HEALTHY CHOICE, AS ARE VEGETABLES. BUT WHAT IF YOU’RE CRAVING A STEAK? IF YOU ARE WATCHING YOUR WEIGHT BEING AWARE OF SATURATED FAT INTAKE IS A GOOD IDEA, HOWEVER, THE GOOD NEWS IS EATING LESS FAT DOES NOT MEAN OMITTING BEEF FROM YOUR DIET TOTALLY. IF YOU ARE A STEAK LOVER YOU CAN LEARN TO EAT IN MODERATION.
It is important that you choose the right cut of steak, as all steaks are not created equal, some are much more fatty than others. Of course, the leaner the better. Lean cuts contain less fat, which is better for the heart and cholesterol levels. A 3.5-ounce serving of lean steak contains 10 grams of fat, 4 grams of saturated fat and 95 mg of cholesterol. However, an extra-lean cut of steak contains as little as 5 grams of fat, 2 grams of saturated fat and 95 mg of cholesterol for the same size piece of meat.
The top five lean cuts of steak are eye round, sirloin-tip side, top round, bottom round, and top sirloin. Steaks labeled “round” typically are the leanest of all cuts.
Now that you know it’s fine to eat a lean steak now and then, how do you pass up all the very tempting side dishes that are served along with your steak, when you’re at someone else’s barbecue?
Skip the cole slaw and potato salad if they’re swimming in mayonnaise. Corn on the cob is an excellent choice, as are all types of fruit. If there’s watermelon, or other summer fruits, they make great side dishes. Of course, a salad and vegetables are wonderful. If there’s salad, fill your plate with it.
If you are barbecuing, throw lots of vegetables on the grill. Offer guests chicken as well. Few things go as well with a delicious steak as onions, zucchini, and peppers and they taste amazing right off the grill.
Finally, skip sugary sodas and drinks. Unsweetened iced teas are a great refreshing option. It’s best to eat a filling high fiber and protein snack before you leave, so you don’t go to a barbecue hungry, and to prevent overeating.
Laura Shammah MS, RDN has a masters degree in health and nutrition and is a registered dietitian. She has been operating her own private practice in both New York and NJ for over 20 years. She is happily married and has four children.
