Ok I had posted something like this but in form of a chart but I see some people still have questions, i hope this can help
- Bacon Contains about 16g fat per 100g. Is also very high in salt, and usually contains nitrites which, once in the stomach, may form substances linked to cancer. Smoked foods also been implicated as having cancer-inducing potential. Use bacon in small quantities, and eat only occasionally.
- Beef Contains about 5g of fat per 100g. About half this fat content is monounsaturated fat, similar to the fat found in heart-healthy olive oil. If you buy minced (ground) beef, make sure it doesn't contain too much fat. The meat facts on beef show that it's fine to include from time to time in a healthy diet.
- Chicken Skinless chicken contains around 3g fat per 100g. If you're worried about calories, remove the skin, where most of the fat is found. Chicken is a good source of nutrients. Choose organic whenever you can, both to avoid supporting the battery farming industry and because the flavour is much better.
Use chicken for a great light lunch, in this Chicken Salad Sandwich Recipe.
- Duck Contains 11g fat per 100g meat. Duck contains a lot more saturated fat than either chicken or turkey. It's a good source of iron and zinc. Eat only occasionally, and use in recipes where the skin is removed, such as stir fries.
- Ham Contains about 3g fat per 100g. Also high in salt. The meat facts on ham don't make very pleasant reading. Packaged ham is often made from off cuts of pork which have been ground, reconstituted with water and starch to bind, then pressed and shaped into 'ham'. This kind of ham may be high in fat and additives. Buy lean ham from a butcher or delicatessen, cut from a joint. Eat only in moderation.
- Lamb Contains around 8g fat per 100g. Lamb is quite a fatty meat, particularly cuts like shoulder. But, as research continues, it's unclear just how harmful saturated fat is to the body. Lamb is not often reared intensively, and in moderation is a good addition to a healthy diet.
- Offal Liver and kidneys are lower in fat than meat and are nutritious foods. This is a definite case for buying organic, because the function of both the liver and kidneys is to detoxify the animal's body, and so they may contain harmful substances if the animal has been intensively reared. Pregnant women are often advised to avoid liver because of its high vitamin A content, which could be harmful to the foetus.
- Pork Contains about 4g fat per 100g. The vast majority of pigs are intensively farmed, so apart from the miserable lives these animals have had, there's a risk that their meat will contain chemicals such as anti-biotics used in factory farming. Look out for organic or 'freedom' meats - these pigs are reared out of doors in communities, and have freedom to roam.
- Sausages Contain around 25g fat per 100g. Mass-produced sausages are not only high in fat, they can also contain fillers, additives, lots of salt and mechanically retrieved meat. Buy sausages from a farmer's market or reputable butcher, who should be using better quality ingredients. Eat only occasionally.
- Turkey Contains around 1g fat per 100g. Star of the meat facts list, turkey is one of the super foods, and an excellent lean source of protein, also rich in B vitamins and zinc. Buy organic.
Many families cook a turkey at least once a year, at Christmas of Thanksgiving - find out how long to cook a turkey.
It's also useful to have a collection of leftover turkey recipes.
- Venison Contains around 2.5g fat per 100g. Some venison is wild, some is farmed, but even when farmed deer are seldom raised intensively. Excellent healthy choice for those who like a robustly flavoured red meat.
