Many dieters make the mistake of thinking that if they cut out meat, they cut out calories. Unfortunately, they often substitute high-fat cheese, nuts, and nut butters for protein. Without meat, it's very tough to get enough zinc and iron - two nutrients that help maintain your energy and performance. Don't short-change yourself nutritionally by making unhelpful sacrifices. Shop smart instead.

1. Some of the leanest cuts of beef are flank, sirloin, and tenderloin. The leanest pork is fresh, canned, cured, and boiled ham; Canadian bacon; pork tenderloin; rib chops; and roast. Lean lamb includes roasts, chops, and legs; white-meat poultry is lower in fat than dark.

2. Meat labeled "select" is leaner than meat graded "choice."

3. Ground turkey and chicken can contain the skin, which makes it high in fat and calories. Look for ground turkey or chicken meat for the lowest fat. Ground turkey breast is lower still.

4. You don't have to remove the skin of chicken before cooking, which sacrifices juiciness. The meat will not absorb its fat or calories. But be sure to remove the skin before eating

5. Self-basting turkeys have fat injected into the meat. They are best avoided by dieters.

6. Buy water-packed tuna and sardines rather than those packed in oil.


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