Lean and low-fat choices of meat and dairy are an essential part of a healthy eating plan. They provide great sources of protein, calcium, vitamins and minerals. Making healthy choices in the meat and dairy department can be a challenge. Some selections of meat are high in artery-clogging saturated fat and sodium. Many dairy products are also high in saturated fat, sugar or are an inadequate source of protein or calcium.

The American Heart Association makes the following recommendations for selecting milk and dairy products:

• Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
• Choose cuts of red meat and pork labeled ‘loin’ and ‘round’ as these have the least amount of fat.
• Remove all visible fat from meat and poultry before cooking.
• Remove skin from poultry before eating.
• Choose white meat most often when eating poultry.
• Grill, bake or broil meats and poultry.
• Cut back on processed meats high in saturated fat and sodium.
• Select fat-free, 1 percent fat and low-fat dairy products.

The Dietary Guidelines for Americans encourages choosing and preparing foods lower in saturated and trans fats with little added sugars or caloric sweeteners. Our dietitians have taken out the guess work by developing criteria, identified by the DC tag, that includes lean cuts of great tasting meat and dairy products that are lower in fat and sugar, yet higher in beneficial nutrients.

Meat, poultry, eggs, fish and seafood given a DC tag must meet the following criteria:

• 10 grams or less of total fat and 4.5 grams or less of saturated fat per 3 oz serving
• 480 mg or less of sodium per 3 oz serving

Dairy (including milks, yogurts and cheeses) given a DC tag must meet the following criteria:

• 5 g or less of total fat per serving
• 3 g or less of saturated fat per serving
• 5 g or more of protein per serving
• 20% DV or more of calcium per serving
• 480 mg or less of sodium per serving
• Sugar not listed in first three ingredients (sugar, evaporated cane juice, high fructose corn syrup, corn syrup, corn sweetener, dextrose, fructose, glucose, maltose, sucrose, crystalline fructose, turbinado, raw sugar, malt syrup, maple syrup, molasses, honey, brown sugar, invert sugar, brown rice syrup, agave nectar, or any other form of sugar, etc). Fruit and fruit juice concentrate may be used.
• Although not a limiting factor, we do encourage the selection of yogurts with probiotics. These are friendly bacteria that promote a healthy immune system.

Download our printable DC Tag Brochure here