{"id":5793,"date":"2018-11-15T06:00:00","date_gmt":"2018-11-15T11:00:00","guid":{"rendered":"http:\/\/candostreet.com\/blog-parents\/?p=5793"},"modified":"2018-11-03T17:34:37","modified_gmt":"2018-11-03T21:34:37","slug":"choosing-from-the-protein-foods-group","status":"publish","type":"post","link":"https:\/\/candostreetny.com\/blog-parents\/choosing-from-the-protein-foods-group\/","title":{"rendered":"Choosing from the Protein Foods Group"},"content":{"rendered":"<h1><span style=\"color: #003366;\"><em><strong>The United States Dept. of Agriculture (USDA) issued the following information sheet as an aid for shopping and preparing foods from the Protein Foods Group.<\/strong><\/em><\/span><\/h1>\n<h1><a href=\"https:\/\/candostreet.com\/blog-parents\/2012\/08\/choosing-from-the-protein-foods-group\/fish-protein\/\" rel=\"attachment wp-att-10397\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-10397 size-medium\" src=\"http:\/\/candostreet.com\/blog-parents\/wp-content\/uploads\/2012\/08\/fish-protein-300x300.jpg\" alt=\"image of foods from protein foods group\" width=\"300\" height=\"300\" srcset=\"https:\/\/candostreetny.com\/blog-parents\/wp-content\/uploads\/2012\/08\/fish-protein-300x300.jpg 300w, https:\/\/candostreetny.com\/blog-parents\/wp-content\/uploads\/2012\/08\/fish-protein-150x150.jpg 150w, https:\/\/candostreetny.com\/blog-parents\/wp-content\/uploads\/2012\/08\/fish-protein-768x768.jpg 768w, https:\/\/candostreetny.com\/blog-parents\/wp-content\/uploads\/2012\/08\/fish-protein-1024x1024.jpg 1024w, https:\/\/candostreetny.com\/blog-parents\/wp-content\/uploads\/2012\/08\/fish-protein.jpg 1667w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/h1>\n<h3>\u00a0<span style=\"color: #003366;\"><strong>Go Lean with Your Protein Foods Group Choices:<\/strong><\/span><\/h3>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><span style=\"color: #003366;\">Start with a lean protein choice:<\/span>\n<ul>\n<li><span style=\"color: #003366;\">The leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.<\/span><\/li>\n<li><span style=\"color: #003366;\">The leanest pork choices include pork loin, tenderloin, center loin, and ham.<\/span><\/li>\n<li><span style=\"color: #003366;\">Choose extra lean ground beef. The label should say at least \u201c90% lean.\u201d You may be able to find ground beef that is 93% or 95% lean.<\/span><\/li>\n<li><span style=\"color: #003366;\">Buy skinless chicken parts, or take off the skin before cooking.<\/span><\/li>\n<li><span style=\"color: #003366;\">Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.<\/span><\/li>\n<li><span style=\"color: #003366;\">Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon\/deli meats with more fat, such as regular bologna or salami.<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span style=\"color: #003366;\">Keep your protein lean:<\/span>\n<ul>\n<li><span style=\"color: #003366;\">Trim away all of the visible fat from meats and poultry before cooking.<\/span><\/li>\n<li><span style=\"color: #003366;\">Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying.<\/span><\/li>\n<li><span style=\"color: #003366;\">Drain off any fat that appears during cooking.<\/span><\/li>\n<li><span style=\"color: #003366;\">Skip or limit the breading on meat, poultry, or fish. Breading adds calories. It will also cause the food to soak up more fat during frying.<\/span><\/li>\n<li><span style=\"color: #003366;\">Prepare beans and peas without added fats.<\/span><\/li>\n<li><span style=\"color: #003366;\">Choose and prepare foods without high fat sauces or gravies.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"color: #003366;\"><em><strong>Vary Your Protein Foods Group Choices:<\/strong><\/em><\/span><\/h3>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><span style=\"color: #003366;\">Choose seafood at least twice a week as the main protein food. Look for seafood rich in omega-3 fatty acids, such as salmon, trout, and herring. Some ideas are:<\/span>\n<ul>\n<li><span style=\"color: #003366;\">Salmon steak or filet<\/span><\/li>\n<li><span style=\"color: #003366;\">Salmon loaf<\/span><\/li>\n<li><span style=\"color: #003366;\">Grilled or baked trout<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span style=\"color: #003366;\">Choose beans, peas, or soy products as a main dish or part of a protein fortified meal often. Some choices are:<\/span>\n<ul>\n<li><span style=\"color: #003366;\">Chili with kidney or pinto beans<\/span><\/li>\n<li><span style=\"color: #003366;\">Stir- fried tofu<\/span><\/li>\n<li><span style=\"color: #003366;\">Split pea, lentil, minestrone, or white bean soups<\/span><\/li>\n<li><span style=\"color: #003366;\">Baked beans<\/span><\/li>\n<li><span style=\"color: #003366;\">Black bean enchiladas<\/span><\/li>\n<li><span style=\"color: #003366;\">Garbanzo or kidney beans on a chef\u2019s salad<\/span><\/li>\n<li><span style=\"color: #003366;\">Rice and beans<\/span><\/li>\n<li><span style=\"color: #003366;\">Veggie burgers<\/span><\/li>\n<li><span style=\"color: #003366;\">Hummus (chickpeas) spread on pita bread<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span style=\"color: #003366;\">Choose unsalted nuts as a snack, on salads, or in main dishes as your protein. Use nuts to replace meat or poultry, not in addition to these items:<\/span>\n<ul>\n<li><span style=\"color: #003366;\">Use pine nuts in pesto sauce for pasta.<\/span><\/li>\n<li><span style=\"color: #003366;\">Add slivered almonds to steamed vegetables.<\/span><\/li>\n<li><span style=\"color: #003366;\">Add toasted peanuts or cashews to a vegetable stir fry instead of meat.<\/span><\/li>\n<li><span style=\"color: #003366;\">Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt.<\/span><\/li>\n<li><span style=\"color: #003366;\">Add walnuts or pecans to a green salad instead of cheese or meat.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"color: #003366;\"><strong>What to Look for on Your Choices from Protein Foods Group:<\/strong><\/span><\/h3>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><span style=\"color: #003366;\">Check the <a style=\"color: #003366;\" href=\"http:\/\/www.fda.gov\/Food\/ResourcesForYou\/Consumers\/NFLPM\/default.htm\" target=\"_blank\" rel=\"noopener\">Nutrition Facts label<\/a> for the saturated fat, <em>Trans<\/em> fat, cholesterol, and sodium content of packaged foods.<\/span>\n<ul>\n<li><span style=\"color: #003366;\">Processed meats such as hams, sausages, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake.<\/span><\/li>\n<li><span style=\"color: #003366;\">Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as \u201cself-basting\u201d or \u201ccontains up to __% of __.\u201d<\/span><\/li>\n<li><span style=\"color: #003366;\">Lower fat versions of many processed meats are available. Look on the Nutrition Facts label to choose products with less fat and saturated fat.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"color: #003366;\"><strong>Keep It Safe to Eat:<\/strong><\/span><\/h3>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><span style=\"color: #003366;\">Separate raw, cooked and ready-to-eat foods.<\/span><\/li>\n<li><span style=\"color: #003366;\">Do not wash or rinse meat or poultry.<\/span><\/li>\n<li><span style=\"color: #003366;\">Wash cutting boards, knives, utensils and counter tops in hot soapy water after preparing each food item and before going on to the next one.<\/span><\/li>\n<li><span style=\"color: #003366;\">Store raw meat, poultry and seafood on the bottom shelf of the refrigerator so juices don\u2019t drip onto other foods.<\/span><\/li>\n<li><span style=\"color: #003366;\">Cook foods to a safe temperature to kill microorganisms. Use a meat thermometer, which measures the internal temperature of cooked meat and poultry, to make sure that the meat is cooked all the way through.<\/span><\/li>\n<li><span style=\"color: #003366;\">Chill (refrigerate) perishable food promptly and defrost foods properly. Refrigerate or freeze perishables, prepared food and leftovers within two hours.<\/span><\/li>\n<li><span style=\"color: #003366;\">Plan ahead to defrost foods. Never defrost food on the kitchen counter at room temperature. Thaw food by placing it in the refrigerator, submerging air-tight packaged food in cold tap water (change water every 30 minutes), or defrosting on a plate in the microwave.<\/span><\/li>\n<li><span style=\"color: #003366;\">Avoid raw or partially cooked eggs or foods containing raw eggs and raw or undercooked meat and poultry.<\/span><span style=\"color: #003366;\"><em><strong><br \/>\n<\/strong><\/em><\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"color: #003366;\">Source: USDA, ChooseMyPlate.gov<\/span><\/p>\n<div class=\"wp-socializer wpsr-buttons\"><span class=\"wpsr-btn wpsr-srvc-facebook\"><div class=\"fb-share-button\" data-href=\"\" data-layout=\"button\"><\/div><\/span><span class=\"wpsr-btn wpsr-srvc-twitter\"><a href=\"https:\/\/twitter.com\/share\" class=\"twitter-share-button\" data-show-count=\"false\" data-related=\"\" data-url=\"\" data-size=\"small\" data-via=\"\" data-hashtags=\"\">Tweet<\/a><\/span><span class=\"wpsr-btn wpsr-srvc-google_plus\"><div class=\"g-plusone\" data-size=\"medium\" data-annotation=\"none\" ><\/div><\/span><span class=\"wpsr-btn wpsr-srvc-linkedin\"><script type=\"IN\/Share\" data-url=\"\" data-counter=\"none\"><\/script><\/span><span class=\"wpsr-btn wpsr-srvc-pocket\"><a data-pocket-label=\"pocket\" data-pocket-count=\"none\" class=\"pocket-btn\" data-save-url=\"\" data-lang=\"en\">Pocket<\/a><script type=\"text\/javascript\">!function(d,i){if(!d.getElementById(i)){var j=d.createElement(\"script\");j.id=i;j.src=\"https:\/\/widgets.getpocket.com\/v1\/j\/btn.js?v=1\";var w=d.getElementById(i);d.body.appendChild(j);}}(document,\"pocket-btn-js\");<\/script><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>The United States Dept. of Agriculture (USDA) issued the following information sheet as an aid for shopping and preparing foods from the Protein Foods Group.<\/p>\n<div class=\"wp-socializer wpsr-buttons\"><span class=\"wpsr-btn wpsr-srvc-facebook\"><div class=\"fb-share-button\" data-href=\"\" data-layout=\"button\"><\/div><\/span><span class=\"wpsr-btn wpsr-srvc-twitter\"><a href=\"https:\/\/twitter.com\/share\" class=\"twitter-share-button\" data-show-count=\"false\" data-related=\"\" data-url=\"\" data-size=\"small\" data-via=\"\" data-hashtags=\"\">Tweet<\/a><\/span><span class=\"wpsr-btn wpsr-srvc-google_plus\"><div class=\"g-plusone\" data-size=\"medium\" data-annotation=\"none\" ><\/div><\/span><span class=\"wpsr-btn wpsr-srvc-linkedin\"><script type=\"IN\/Share\" data-url=\"\" data-counter=\"none\"><\/script><\/span><span class=\"wpsr-btn wpsr-srvc-pocket\"><a data-pocket-label=\"pocket\" data-pocket-count=\"none\" class=\"pocket-btn\" data-save-url=\"\" data-lang=\"en\">Pocket<\/a><script type=\"text\/javascript\">!function(d,i){if(!d.getElementById(i)){var j=d.createElement(\"script\");j.id=i;j.src=\"https:\/\/widgets.getpocket.com\/v1\/j\/btn.js?v=1\";var w=d.getElementById(i);d.body.appendChild(j);}}(document,\"pocket-btn-js\");<\/script><\/span><\/div>","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[493],"tags":[1045,1043,1039,1906,444,1040,1893,1042,1044,1038,2349,1046,1041,1047,1905],"_links":{"self":[{"href":"https:\/\/candostreetny.com\/blog-parents\/wp-json\/wp\/v2\/posts\/5793"}],"collection":[{"href":"https:\/\/candostreetny.com\/blog-parents\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/candostreetny.com\/blog-parents\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/candostreetny.com\/blog-parents\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/candostreetny.com\/blog-parents\/wp-json\/wp\/v2\/comments?post=5793"}],"version-history":[{"count":34,"href":"https:\/\/candostreetny.com\/blog-parents\/wp-json\/wp\/v2\/posts\/5793\/revisions"}],"predecessor-version":[{"id":11778,"href":"https:\/\/candostreetny.com\/blog-parents\/wp-json\/wp\/v2\/posts\/5793\/revisions\/11778"}],"wp:attachment":[{"href":"https:\/\/candostreetny.com\/blog-parents\/wp-json\/wp\/v2\/media?parent=5793"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/candostreetny.com\/blog-parents\/wp-json\/wp\/v2\/categories?post=5793"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/candostreetny.com\/blog-parents\/wp-json\/wp\/v2\/tags?post=5793"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}