Sausages, cold cuts and chops are easy bar­be­cue sta­ples, but many are loaded with sat­u­rated fat. helps you make a health­ier choice.

Healthy Food Guide (Australia) - - SHOPPING -

As the weather warms up, you might find your meat in­take in­creases. Af­ter all, the fes­tive sea­son just wouldn’t be the same with­out back­yard bar­be­cues. Too much pro­cessed and fatty red meat, how­ever, can harm your health — so try these top tips.

Cut the fat

Be­fore you throw a steak or chop on the grill, use a sharp knife to care­fully re­move any vis­i­ble fat. If you are buy­ing pack­aged meats such as ham, sausages or ba­con, check the nu­tri­tion in­for­ma­tion panel and look for prod­ucts with less than 3g sat­u­rated fat per 100g.

Check the in­gre­di­ents

Man­u­fac­tur­ers can add a raft of un­nec­es­sary fillers to sausages, burger pat­ties and deli meats, so check the in­gre­di­ents list on the back of the packet. Choose prod­ucts con­tain­ing as few in­gre­di­ents as pos­si­ble — and avoid long lists of num­bers and words you don’t recog­nise.

Be por­tion-wise

Leave be­hind the thick 300g slabs of steak and stick to small por­tions of lean red meat, such as beef, lamb or pork. Ideally, a raw serv­ing should be around 100–130g, or about the size of your palm, with a max­i­mum of 455g cooked (600–700g raw weight) meat per week.

Dan­ish salami

Min­imise pro­cessed meats

If ham, ba­con and sausage are sta­ples, think again. The Aus­tralia Di­etary Guide­lines state we should only eat these foods ‘some­times’ and in small amounts — with a 50g serve as the rec­om­men­da­tion. That’s be­cause their in­take has been linked to an in­creased risk of bowel and stom­ach can­cer. Try re­plac­ing ham and salami on your plat­ter, or ba­con in your potato salad, with ex­tra ve­g­ies. 9.5g sat fat per 3 slices

Rump steak (semi-trimmed)

2.5g sat fat per small (120g) steak

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