CookSmart (11th Issue) Page29

Dietitian Guide

Red Meat and White Meat

All meats contain high quality proteins which are better absorbed by the body. They provide the essential amino acids required by our body. Yet on average, an adult needs only 225 g to 300 g (6 to 8 taels) of meat a day. Red meat is a very good source of iron and zinc, but it usually contains relatively high fat content in which excessive intake will lead to obesity and cardiovascular diseases. Moreover, researches conducted by the American Cancer Research Institute and alike reported that red meat might increase the risk of colon cancer.

Chicken and turkey are considered the healthiest poultry meats because they are white meat in general. Chicken also contains zinc, selenium and Vitamin B complex and has a lower fat composition than duck, goose and pigeon.

Ranking of Fat Composition of Various Poultry

Goose > Duck > Pigeon > Chicken > Ostrich > Turkey

Choose Wisely, Cook Healthily

Sylvia said chicken wings and chicken feet, many people’s favourites, have a high fat composition because of the skin is not usually removed during served. Eating too much might increase the cholesterol level. She also reminds us to cook chicken in a low-fat healthy way. Deep-frying, for instance, may increases fat intake even though the skin is removed.

• Boiling: Chicken fats will be released after a long period of boiling. It is therefore suggested to stand chicken soup for overnight and remove the fat coagulated on the surface before consumption.

• Grilling: Grilling does not only require no additional oil and can also help to get rid of chicken fat as it drips off during the process.

• Blanching before stir-frying: Remove the chicken skin and blanch chicken meat in warm water, then stir-fry with a little oil.