The major source of protein, minerals and vitamins are red meat and poultry. Red meat, such as beef, lamb, veal and pork, is high in vitamin B12, iron and zinc but it is also high in saturated fat and cholesterol.
Eating large amount of red meat leads to higher rates of cardiovascular disease, which is probable related to the saturated fat and cholesterol content. It may also increase the risk of colon cancer. Therefore nutritionists encourage people to eat more fish, healthy fats and whole grains rather than red meat, saturated fat and refined carbohydrates.
If you really prefer red meat, then chose lean cuts, such as pork fillets or rump or fillet steak. It is also important to keep portion sizes less. The best benefit is to trim off excess fat before cooking and use low-fat cooking methods.
In comparison with the red meat, poultry, such as chicken and turkey, are lower in both total and saturated fat. The white meat (breast) of poultry contains less fat than the dark meat (wings and legs), but both the fat and calorie content increase significantly in their skin.
Cooking chicken with the skin on helps to keep the meat moist, but the skin should be removed and discarded before eating.
Try to cook Oriental-style Chicken, which keep unhealthy saturated fat in minimum. Lightly steamed chicken breast strips and vegetables, served with steamed rice.