Butter busters shopping tips 2/3 ^

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Ingredients

Quantity Ingredient
VENISON-A GOOD CHOICE A great substitution
TURKEY
CHICKEN
FRIED CHICKEN HOW PREPARED FAT GRAMS PER 4
FISH
1.7 Orange roughy 8.0

Directions

NO INGREDIENTS

TYPE OF BEEF FAT GRAMS PER 4 OUNCE SERVLING

Beef Brisket (braised) 36⅘ Ribeye Steak 23⅖ Rib Roast 36⅘ Ground Beef (cooked) 24⅗ Healthy Choice Ground Beef 4.0 Flank Steak (braised, lean and trimmed of fat) 15.7 Sirloin Steak (broiled) 20.9 T-Bone Steak (broiled) 27.9

for beef is Venison (deer meat). One pound of ground venison is a mere 11 fat grams. It tastes and looks more like ground beef than turkey. Therefore, your children might enjoy it more.

WHITE OR DARK FAT GRAMS PER 4 OUNCE SERVING

White meat turkey w/o skin less than one Butterball white w/o skin 4.0 Butterball dark w/o skin 4⅖ Ground turkey (93% fat free) 7 Ground white meat w/o skin 1⅕

As you can see, turkey is much lower in saturated fat than beef.

However, choosing white meat over dark meat would be a wise choice.

You should also try to stick to plain turkey tather than the Butterball variety unless you choose the Butterball fresh turkey, which cotains no added basting. Notice that one pound of comercially packaged turkey os 28 fat grams. Instead, consider having your butcher grind white meat turkey without skin for you at the grocery store. One pound of fresh ground white meat turkey is a mere 4⅘ grams a pound providing the skin is removed before it is ground.

HOW PREPARED FAT GRAMS PER 4 OUNCE SERVING Drumstick w/o skin, roasted 2⅖ Thigh w/ skin, roasted 5⅗ Breast half roasted w/o skin 3⅒ Breast half roasted with skin 7⅗ Chicken can be a very food choice on a low far diet. However, the value of chicken as a low fat choice can easily be erased when prepared the wrong way.

OUNCE SERVING

Breast half fried w/ skin, flour coated 8⅘ Breast half fried w/ skin, batter dip 18⅖ Breast half prepared at a FF rest. 24.0 Please remove skin when cooking chicken. Roasting, baking, dry grilling, broiling or steaming chicken wil save you many fat grams.

This is another time that it would be beneficial to have your white meat chicken ground without skin by the butcher at the grocery store.

One pound of commercially ground chicken is 64.3 fat grams per pound.

One pound of fresh skinless white meat chicken is a mere 18⅖ fat grams a pound.

KIND OF FISH FAT GRAMS PER 4 OUNCE SERVING

Cod, dolphin, haddock, lobster pollock and scallops less than one Flounder, grouper, pike snapper and sole 1.3 Monkfish, ocean perch, rockfish and shrimp

Butterfish, Pacific Mackerel 8.9 Sockeye Salmon 9.7 Atlantic herring 10.3 Chinook Salmon 12 Atlantic mackerel, Pacific herring 15½ Sablefish 17.3

We know that fish is considered to be a low fat food. However, you can see by this chart that some fish can be higher than others when it comes to counting fat grams. Of imporatnce to those with cholesterol problems, much of the far gram content comes from a more healthy polyunsaturated fat rather than the saturated fat s found in red meats. Fish is also rich in the oega-3 polyunsaturated fat that has been shown to help lower the LDL (bad) cholesterol levels in the blood and are especially potent in lowering blood triglycerides (fat) levels. If high blood triglceride levels are your problem, eating plenty of fresh fish may be your salvation.

Please see Part 3

Butter Busters by Pam Mycoskie ISBN 0-466-67040-5 Entered by Carolyn Shaw 2-95

Submitted By CAROLYN SHAW On 02-15-95

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