Eating Steaks: Keeping It Healthy

Most health gurus shy away from steaks for fear of weight gain and cholesterol problem.  A good sized steak dinner sometimes can rack between 600 to 800 calories with 20 grams of fat. What’s worse is that the majority of the steak fat is saturated and bad for your health. Like other dark meat, steak is high in cholesterol, sometimes contributing up to 80% of your daily maximum in just one serving. There is also the fear of carcinogens and food-borne illnesses left in the steak preparation. All of these ill effects are reasons why people refrain from indulging in a steak despite its high protein and nutritional content. However, there are ways to prepare a steak that can minimize its danger and turn it into a health food. The following are four examples of what you can do to have a feel good steak meal.

1. Small Portions

The best way to enjoy steak and prevent weight gain is to keep the portion small. Instead of having 16 to 20-ounce restaurant serving sizes, restrict your intake proportion to about 3 to 4 ounces. When you do eat whole steaks, don’t eat all of it in one sitting. Make use of the packing box or share your steak with your date.

2. Lean Cuts

The calorie, fat and cholesterol content of steaks vary significantly in different cuts. T-bones, chucks, shoulders, tenderloins, round and strip steaks are naturally fatter and higher in calorie than top and bottom round roasts, top sirloin and mock tender steaks. If you choose a leaner cut steak, you can reduce your calorie and fat intake by as much as 50%. You also get more proteins and other essential nutrients if you choose extra lean meat. The one complain about extra lean cuts is that they are much less tender and are not suitable for direct grilling. To have these steaks, it’s best for you to marinade you meat overnight with seasoning and meat tenderizers. You should also loosen the muscle fiber with a meat tenderizer prior to cooking. If you really want a tenderly grilled steak, remember to trim all visible fat before you grill.

3. Lots of Veggies

Have an appetizer of salad or start with your side of steamed vegetables. Vegetables are high in fiber and pallet cleansing antioxidants that can help cut down your food intake and undo any ill effect from the steak. Studies have shown that vegetables like broccoli, cauliflower and mushrooms can block cholesterol and fat absorption and can help prevent infections and cancers. You should also try cooking your steak with vegetables. Carrots, garlic and onions help to intensify the flavor of your meal and can help prevent the accumulation of toxins and cholesterol.

4. Well Done

Undercooked meat is highly susceptible to bacterial colonization. Having your steak rare can raise your potential for food poisoning. This is another reason why it’s better for you to choose sliced or cubed steaks. Marinade them first to loosen the texture. Then stir fry or braise them so that they are completely cooked, juicy and still tender.


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