By Karen Collins

Nutrition Wise

Q: Does it really matter if I choose ground beef with less fat?

A: Only 73 percent of regular ground beef is lean meat. With each category of lower fat content you choose - which is indicated on the label as 80, 85, 90 or 95 percent lean - you reduce the fat content in a 3-ounce cooked portion of ground beef by about three grams.

With less fat and leaner protein, each drop in fat content also reduces a serving’s calorie content by at least 20 calories.

Although the differences may not seem huge, by selecting 90 percent lean instead of 80 percent lean ground beef, you eliminate 6 grams of fat, 2.3 grams of saturated fat and 60 calories. For an even greater impact, make sure you eat the recommended 3-ounce portion, which is the size of a deck of cards.

A double portion of lean ground beef has as much fat as a single serving of full-fat round beef. To satisfy your hunger when you’re eating less meat and obtain the wide range of vitamins, minerals, phytochemicals and other health substances in plant foods, fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.

Q:What processed foods should we limit to reduce sodium consumption?

A: Many different foods that are naturally low in sodium end up high in sodium after salt or sodium-based ingredients are added during processing.

Grain products like rice and pasta go from less than 10 milligrams of sodium to 600 to 1,200 mg when they are part of flavored mixes. A cup of tomatoes has 9 mg of sodium when fresh, 300 mg when canned with added salt, and 700 to 1,200 mg in commercial tomato soups or spaghetti sauces.

Plain fresh meat or fish can contain less than 100 mg of sodium in a standard serving, but 550 to over 1,000 mg when they’re a part of commercially prepared patties, nuggets or sauces. To control sodium, your food doesn’t have to be tasteless.

Regular versions of almost any convenience food contain large amounts of added sodium. To avoid these large amounts, buy the plain products and season them with herbs, spices, onions, garlic, citrus juice and other flavorings that add almost zero sodium If you need salt at all, just a pinch will give you delicious and healthful food.

Q: Should raw meat, fish and poultry be rinsed before cooking?

A: Some people think that rinsing these foods will reduce bacteria and make the foods safer, but rinsing is unnecessary because cooking will destroy surface bacteria.

Experts also advise against rinsing meat, fish and poultry because of the risk of “cross contamination.”

Cross contamination happens in the process of rinsing these foods when bacteria are transferred by spills, splatters or other meats to the counter, sink or utensils and eventually to other foods that will not be cooked.

After handling raw meat, thoroughly wash your hands in warm soapy water to further prevent transferring bacteria to other foods that will be served raw or cooked at low temperatures.

Karen Collins is a registered dietitian for the American Institute for Cancer Research