Red Meat vs. White Meat – What’s Better For You?

As we get older, our dietary choices become the real gut punch of healthier living. In today’s ring, we have the classic face-off: Red Meat vs. White Meat! Who will take the title of "Best Protein for Golden Years"? "Read on for the beefy breakdown (and no, l'm not being chicken about this!).

1. Meet Your Contenders In This Title Fight:

Red Meat: Known for being bold and rich, red meat (i.e. beef and lamb) struts into the ring with a powerhouse of Protein. Think of it as the heavyweight champion-just remember, this guy can be a bit marbled around the edges (i.e., a little more fat).

Vs.

White Meat: In the lean corner, we have white meat (i.e. chicken, turkey, pork and fish). With a lighter touch, it's the crowd-pleaser for anyone watching their cholesterol levels. White meat has less fat but all the power, also packing a protein punch, but without weighing you down.

2. Know The Health Facts:

(a) While red meat has some "hearty" benefits, it also brings with it saturated fats so moderation is key here, unless you want your arteries to take a beating.

(b) White meat, on the other hand, is generally lower in saturated fat, making it an easier fit for heart health.

3. Don’t Forget To Bone Up!

(a) As we age, keeping bones strong is the key. Red meat is the mineral Heavyweight, bringing zinc and magnesium to the table to keep those bones from creaking like a haunted house door.

(b) White meat, especially chicken, is no slouch either, offering phosphorus to keep those bones nice and dense. The stronger your Bone foundations, the longer you’ll be still standing later on.

4. Let's Talk Moderation (The Real Meat of the Matter):

(a) Enjoying Red meat, in appropriate servings, a few times a week? Fantastic! You're getting a tasty iron boost. Just keep in mind, white meat can keep things light, adding variety while keeping your cholesterol in check.

(b) Finally, let's not forget the fish! Adding salmon, trout, or sardines rich with omega- 3’s to the menu is like Getting a second wind as the Omega-3’s- keep you on your toes by keeping your heart and brain sharp.

5. Serving It Up – No “Mis-Steak” Here:

(a) Ditch the deep fryer and try grilling, baking and broiling.

(b) Pair with colorful vegetables to add a splash of nutrients.

(c) Don’t forget about portion control. A steak the size of the whole plate might sound great, but eating too much will always make you bloated, tired, and lethargic and hinder your ability to go the distance in the later rounds of life.

So as we come to the end of the bout, it seems like a split decision and you could call it either way! The main thing here is to look at all the factors and maybe work with a dietitian to see what suits you best as a Red vs. White Meat Strategy to keep YOU in the fight as long as possible.

As one of the dietitians at BCSC PACE, I am proud that the food we serve consistently receives rave reviews from the participants. The delicious foods prepared by our dedicated dietary staff represents many cultures, including kosher food and it’s always catered to the participant’s dietary needs. In addition, participants receive nutritional counseling that helps them select foods, both here and at home, that support their specific health needs and goals. If determined to be medically necessary by our Interdisciplinary Team, we may provide a home care aide to help with meal preparation and/or supplemental meals.

For more information about PACE, call 818-774-8444.