Substitute meat for chicken and turkey

1. Beef should be limited to only once a week.
   
   
   
   Hot dogs, sausages and processed-lunch meats; brain, kidney, liver and other organ meats should be avoided.
   
   • If you eat meat, choose lean meat with low fat content.
   • Before cooking trim all the fats from meat.
2. Good substitutes for meat are low-fat de-skinned chicken and turkey. Dark meat contains more fat than white meat.
   
   
   
   Organic chickens (which do not contain chemicals and hormones) are good but avoid chicken nuggets or fried chicken.
3. Herring, salmon, sardine and tuna are excellent sources of protein and omega-3-fatty acids. Shellfish is to be avoided.
   
   
   
   For flavoring add lemon, spices. And bake, broil, grill or poach fish. Intake of fishes like shark and swordfish should be limited as they may contain higher levels of mercury.
4. Dairy Products – Choose non-fat milk, low fat cheeses like goat cheese and cottage cheese and low-fat Swiss cheeses. 2-3 whole eggs in a week are not harmful. Egg whites are excellent sources of protein. An egg white omelet with plenty of fresh veggies cooked in little olive oil is good.
   
   
   
   Low or non-fat yogurt, cream-cheese with fruit added is good
5. Fruits and vegetables are excellent foods and fights against degenerative diseases.