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