Exploring the Meat and Seafood Section: Tips for Healthy and Sustainable Choices
Exploring the Meat and Seafood Section: Tips for Healthy and Sustainable Choices
This is part 7 of a series on Mastering the Grocery Store – Exploring the Meat and Seafood Section.
The grocery store's meat and seafood section have various protein-packed options for your diet. However, navigating this section can be overwhelming, with many choices and labels. Here, we’ll go over tips for selecting lean cuts of meat and sustainable seafood, understanding labels, and provide you with storage and preparation tips, along with quick and healthy recipes to try at home.
Selecting Lean Cuts of Meat and Sustainable Seafood
Lean Cuts of Meat
Choosing lean cuts of meat is essential for maintaining a healthy diet. Look for cuts with the word “loin” or “round” in their names, such as sirloin, round steak, or pork tenderloin, as these are typically leaner. Poultry, such as skinless chicken breasts and turkey, are also excellent lean protein sources. When buying ground meat, opt for 90% lean or higher versions.
Sustainable Seafood
Sustainable seafood choices support ocean health and are often rich in essential nutrients like omega-3 fatty acids. Look for labels like “MSC Certified” or “Best Aquaculture Practices” to ensure you choose responsibly sourced seafood. Wild-caught fish are generally considered more sustainable than farmed fish, but there are also sustainable farming practices.
Understanding Labels
Grass-Fed Meat and Free-Range Poultry
Grass-fed beef comes from cows fed a diet primarily of grass, which can result in meat that is lower in total fat and higher in omega-3 fatty acids. However, it is essential to note that all cows are grass-fed – so know what this means.
Grass-Fed Beef: Grass-fed cattle are raised on grass and other forage diets. This feeding regimen is followed for the animal’s entire life, from weaning to slaughter.
Grain-Finished Beef: Grain-finished cattle are raised on grass initially but switched to a diet of grains (like corn and soy) for the last few months. This diet helps them gain weight quickly and develop marbling in the meat.
Free-Range Chickens: Free-range poultry means the birds can roam outdoors, but it doesn’t always mean they choose to. Additionally, the birds' diet is less controlled when they are free-range. Nutritionally, there is no difference if a bird is free-range or not.
Wild-Caught vs. Farmed
Wild-caught fish are harvested from their natural environments, which can mean fewer contaminants and a more natural diet for the fish. Farmed fish, while often more affordable, can sometimes have higher levels of pollutants and antibiotics, although there are sustainable farming practices available.
Tips for Storing and Preparing Meat and Seafood
Proper storage is crucial for maintaining the quality and safety of your meat and seafood.
Storing Meat
Refrigeration: Store fresh meat in the refrigerator and use it within 3-5 days.
Freezing: For longer storage, freeze meat in airtight containers or vacuum-sealed bags. Use frozen meat within 4-12 months for best quality.
Storing Seafood
Refrigeration: Store fresh seafood in the coldest part of the refrigerator and use it within 1-2 days.
Freezing: Freeze seafood if you don’t plan to use it within 2 days. Wrap it tightly to prevent freezer burn and use within 3-6 months.
Preparation Tips
Thawing: Always thaw meat and seafood in the refrigerator or cold water, never at room temperature.
Cooking: Use a meat thermometer to ensure the meat is cooked to a safe internal temperature (e.g., 145°F for whole cuts of beef, pork, veal, and lamb; 165°F for poultry).
Quick and Healthy Recipes Featuring Meat and Seafood
Grilled Lemon-Herb Chicken
Ingredients:
4 boneless, skinless chicken breasts
2 tbsp olive oil
2 tbsp lemon juice
1 tsp dried oregano
1 tsp garlic powder
Salt and pepper to taste
Instructions:
In a bowl, mix olive oil, lemon juice, oregano, garlic powder, salt, and pepper.
Marinate chicken breasts in the mixture for at least 30 minutes.
Grill the chicken over medium heat for 6-7 minutes on each side or until the internal temperature reaches 165°F.
Baked Salmon with Dill
Ingredients:
4 salmon fillets
2 tbsp olive oil
1 lemon, sliced
2 tbsp fresh dill, chopped
Salt and pepper to taste
Instructions:
Preheat the oven to 375°F.
Place salmon fillets on a baking sheet lined with parchment paper.
Drizzle olive oil over the salmon and season with salt, pepper, and dill.
Top with lemon slices and bake for 15-20 minutes or until the salmon flakes easily with a fork.
By understanding how to choose and prepare lean cuts of meat and sustainable seafood, you can make healthier, more informed choices in the grocery store.
In the next blog post, get more information about grass-fed vs. grain-finished beef and the differences.
