November 23, 2023
Are you ready to start eating better, but don’t know where to begin? One of the best strategies to follow when adopting a healthier eating plan is to reach for nutrient dense foods. These foods have more vitamins, minerals, and other beneficial nutrients per calorie. In short, you get a higher nutritional value while eating fewer calories. Learn which nutrient dense red meats to include in your meal plan.
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The Importance of Choosing Nutrient Dense Red Meats
Whether you want to commit to eating healthier to support your wellness or trim down, it’s important to select foods rich in vitamins and minerals to fuel your body and mind. Many people think of red meats as being a less healthy choice, and while this is often true, if you pick the right options, red meat can be an essential part of a healthy diet. The key is to select the healthiest cuts and avoid anything processed.
These cuts of meat have a high protein content. Protein is one of three macronutrients (macros), along with carbohydrates and fat, that many health-conscious people count as part of a diet plan to ensure they get the right nutrition for their body’s needs and fitness goals. Counting macros can help you to stay satisfied while building muscle and losing fat.
7 Most Nutritious Red Meats
While it’s important to eat your greens, nutrient dense red meats can also be an excellent source of protein and a valuable addition to your diet. Here are some of the best picks for lean, nutritious red meats for your next meal.
1. Extra Lean Beef
Beef is probably the most well-known choice when it comes to nutrient-dense red meat. Look for leaner cuts of beef whenever possible. This is a healthier option than fattier cuts, which has a higher calorie content. Grass-fed is also a good choice to look for. Grass-fed cattle have a healthy diet that results in healthier cuts of meat lower in saturated fat and high in omega-3 fatty acids and antioxidants.
2. Beef Liver
Beef liver is one of the healthiest red meats you can choose for a nutrient dense food. Liver is packed with protein and iron. It’s actually one of the best dietary sources of iron and great for people with an iron deficiency. Plus, just one serving contains more vitamin A, vitamin B2, and vitamin B12 than the daily recommended value. Liver is also a good source of choline and copper.
3. Bison
If you want to try a flavorful red meat that packs the same amount of protein as beef, but with less fat, try bison. This nutrient dense red meat is a fantastic source of protein and has high amounts of iron and vitamin B12. Grill some bison steaks or use ground meat for burger patties or in spaghetti sauce. Many people assume that bison is always grass-fed and lacks the hormones present in other types of meat, but you still need to check your labels. Unless the label states either 100% grass-fed or grass-finished, the animal was likely fed grain to increase weight.
4. Lamb
Lamb is full of flavor, high in essential vitamins and minerals like zinc, and low in saturated fat. You can create a huge range of savory dinners with lamb, from roasts to chops to ground meat. Choose lean cuts or trim the excess fat before cooking.
5. Venison
If you want a very lean cut of nutrient dense red meat, venison is the ideal option. As a game meat, it has a stronger flavor than beef, but it’s delicious when prepared properly. Venison is low in cholesterol and has a high amount of iron and vitamin B12.
6. Pork
Yes, pork is a red meat. Pork loin and other low-fat cuts are flavorful additions to any diet. Cook up a pork roast or substitute ground pork in meatloaf and burgers. Stick to lean and unprocessed cuts. Sausage and bacon may taste good, but they are both highly processed and filled with additives it’s best to avoid.
7. Ostrich
If you want to try something unique, ostrich is another excellent choice for high-protein red meat. It may surprise you to learn that ostrich meat is similar in taste to red meat yet lacks the high fat content that many types of red meat contain.
How to Incorporate Nutrient Dense Red Meats into Your Diet
Everyone’s nutritional needs vary, but including the right amount of nutrient dense red meats in your diet doesn’t have to be complicated. Leave the guesswork behind and download the Prospre app today to create personalized meal plans based on your macro targets. Customize your meal plan, automatically generate grocery lists, and track your macros all in one convenient place!
