*WAIST MANAGEMENT - LEAN PROTEINS*

We all know that one of the key factors to a healthy diet is eating LEAN proteins. Sometimes we are in such a hurry at the grocery store that we don’t take time to read the nutrition facts and we are satisfied enough that we are buying one of the healthier options… the following information will make it easier for you to run in & out of the grocery store without having to think twice about what to choose or worry about which will keep your waistline maintained or even smaller than before.

The BRAND matters :

Just because 2 or 3 different brands are all ground white turkey, etc., this does not mean that all of them are equally low in calories & fat.

THE BELOW 3 TURKEY BRANDS ARE REGULAR, NOT EXTRA LEAN

Honeysuckle Ground Turkey

Serving Size: 4 oz.; Calories: 120, Total Fat: 1g, Carbs: 0g, Protein: 28g

 

Ground Turkey (Jennie-O)

Serving Size: 4 oz; Calories: 220, Total Fat: 17g, Carbs: 0g, Protein: 20g

Ground Turkey (Kroger)

Serving Size: 4 oz (112.0 g) ; Calories: 150, Total Fat: 7.0g, Carbs: 0g, Protein: 22.0g

VERSUS

Ground Beef

Serving Size: 4 oz; Calories: 259, Total Fat: 16.3g, Carbs: 0g , Protein: 26.06g

Honeysuckle is your healthiest choice having less calories, A LOT less fat, & more protein!!! Jennie-O is your worst choice as far as regular ground turkey.

As you can see…turkey has less fat than beef, even when it’s not extra lean

A few more nutrition facts & healthy options (below are the averages of the nutrition information of all brands):

Ground Turkey 99% Fat Free (4 oz. serving): Calories: 120, Fat: 1.5 g, Carbohydrates: 0g, Protein: 26 g

Ground Buffalo (4 oz. serving): Calories: 143, Fat: 2.42 g, Carbohydrates: 0g, Protein: 26 g

96% lean ground beef (4 oz. serving): Calories: 150, Fat: 4.5 g, Carbohydrates: 0g, Protein: 25 g

Chicken Breast (4 oz. serving): Calories: 120, Fat: 1 g, Carbohydrates: 0g, Protein: 26 g

Pork Chop (4 oz. serving): Calories: 190, Fat: 6.5 g, Carbohydrates: 0 g, Protein: 20 g

Make sure to substitute 99% lean ground turkey for beef in your chili, for burgers, taco’s and in any recipe you use beef. To mix it up & try something new, try ground buffalo that you can find in the meat section at your local market.


Just because you are eating white meat does not mean that it is healthier than all red meat, pay attention to the saturated fat content in the meats you’re purchasing. Though, many studies say that eating more white meat will give you better cardiovascular health & improve longevity.


If you are craving a steak, the healthiest cut (least amount of fat) is filet mignon, sirloin, or eye round. Don’t go for the extra large rib-eye!


Make sure to fit in your fish during the week too, because it is rich in Omega 3’s and will help keep your heart healthy, & is a good source of B-12!!!