Clean, Lean, and Green

When deciding how meat will fit on your family's plate, consider these four factors:

1. Type. Fresh meat from your grocer's organic section is quite different from meat that's been commercially prepared, processed, and preserved. The meat in frozen or canned "entrees" and the slimy cold cuts stacked onto a sandwich at your local sub shop is what I'm referring to here. Avoid those mystery meats and opt for fresh, organic, "clean" meat that's free of harmful additives.

2. Amount. When I prepare meat, it is treated as a flavor-rich accompaniment, not a main dish. The meat perfectly complements the stand-out seasonal veggies and low-glycemic carbs featured on our plate du jour. I serve about three ounces of meat (about the size of a deck of cards) per person - and no one ever complains about the "small portion."

3. Preparation. Treat your meat right! Muscle meats form dangerous carcinogens called heterocyclic amines (HCAs) when cooked at high temperatures (grilling or broiling). Instead, opt for slow roasting or simmering. Marinating beforehand is another good way to prevent the formation of cancer-causing HCAs.

4. Farming Methods. It's absolutely essential to choose "green" meats free of antibiotics, hormones, and pesticides. These compounds are powerful endocrine disruptors in our food supply - and even "cutting back" does not safeguard against their effects. It's also important to choose grass-fed beef, which is leaner and provides more beneficial omega-3s and more vitamin A than its grain-fattened counterparts.

By following these guidelines, you will be eating less meat and getting more of what you want - clean, lean, and green protein.