It’s meat that has fewer than 10 grams of fat, 4.5 or fewer grams of
saturated fat, and less than 95 mg of cholesterol per 100-gram portion.
Your leanest meat options are turkey (white or dark meat without the skin),
chicken breast (without the skin), pork tenderloin, and red meat that is top
sirloin or bottom round.Steak is fine in moderation. Just shop for lean cuts and watch your
servings. Note that the American Institute for Cancer Research
suggests that you consume no more than 510 grams of red meat a
week. That’s equal to six 85-gram servings (85 grams is about the size
of a deck of cards). I prefer to eat red meat no more than two or three
times a week, and very rarely is the portion larger than the size of my
palm.Yes, it’s possible to overeat protein (true of almost any kind of food, with the
exception of certain vegetables), because whatever is not used is stored as fat.
But the bigger challenge is making sure that you get steady sources of the right
kind throughout the day.
Fix-It Functions: As I’ve said, macronutrients don’t work in isolation. You
don’t go to the meat counter at the market and pick up a package of protein. You
pick up a cut of some kind of meat—which has both high concentrations of
protein and some form of fat. It’s one macro paired up with other macros. So
what makes a protein “ideal”? The simple way to think about it is this: Proteins
that are low fat or have high amounts of healthy fat should be on your list. The
ones with higher amounts of saturated fats are typically associated with adverse
health effects, and those should be every-so-often indulgences. Remember, Luigi
and his long-lived comrades eat red meat, but sparingly, and not daily. All meats