Aim for low-fat meats

Meat, chicken and fish are all good sources of protein, but watch portion sizes. People with diabetes, and others following a heart-healthy diet, should aim for low-fat options and cooking methods such as grilling, baking, steaming, rather than frying. It is recommended to have fish several times a week (but not battered fish). Avoid the skin on chicken and remove visible fat from meat. Processed foods, eg, sausages, chicken nuggets and fish cakes are usually high in fat and salt.

Meat

BETTER BUYS

• All lean cuts of meat - eg. lean pork, lamb, or beef with little visible fat.

GOOD TO KNOW

• Cut the fat off the meat before cooking or buy meat without visible fat
• 100 - 150 grams of meat, chicken or fish is enough for one person each day. The amount that fits into the palm of your hand is a good guide to the size of a serving
• Grilled, baked, steamed, boiled, casseroled or microwaved meat is lower in fat than fried or roasted meat
• Skimming the fat off the top of casseroles, stews, mince and boil-ups will lower the fat content
• Add extra vegetables or legumes to make meat go further.

WATCH POINTS

• Sausages, saveloys, luncheon sausage, bacon, pork bones, brisket, and salami are high in fat and salt
• Tinned meats may be high in salt.

Chicken

BETTER BUYS

• All types, fresh or frozen, especially chicken without skin

GOOD TO KNOW

• Grilled, oven bag or dry roasted, boiled, casseroled or microwaved chicken is a lower-fat choice than fried chicken
• Most of the fat in chicken is attached to the skin.

WATCH POINTS

• Remove skin before cooking or eating chicken – it contains a lot of fat
• Crumbed and fried chicken are high in fat and salt
• Chicken nuggets and other processed chicken meats can be high in fat and salt
• Some marinated chicken pieces may be high in fat and salt – check the ingredients
• Cook a whole chicken on a rack so the fat drips away and isn't absorbed into the meat.

Fish

BETTER BUYS

• Fresh or frozen fish eg. hoki, grooper, eel
• Fresh shellfish eg. mussels, pipis, paua, crayfish
• Fish canned in water.

GOOD TO KNOW

• Try to eat at least two fish meals each week
• Heart-healthy omega-3 fats are found in higher-fat fish eg. sardines, salmon and tuna
• Grilled, baked, steamed, microwaved or stir-fried fish is lower in fat than fried fish
• Microwave fish with lemon juice, or make a low-fat white sauce to go with fish. Serve with lemon juice or herbs for added flavour
• Crumbed fish is usually lower in fat than battered fish, but better still choose fish without a coating.

WATCH POINTS

• Smoked fish is higher in salt
• Fish fingers and fish cakes are higher in fat and salt. Cook in a non-stick pan or bake in the oven without any added fat or oil.

For information on what to shop for in other food categories, see the Food & Nutrition section on the Diabetes New Zealand website (contact details below under 'Further Information and Support').

Related topics

Also see: High blood cholesterol and Cardiovascular risk and diabetes

Original material provided by Diabetes New Zealand, 2008. Edited by everybody, August 2011.