For most Americans, the centerpiece of any sit-down meal is meat, whether it’s a flavorful beef roast, a savory ham or a platter of tender chicken. The sheer versatility of meat makes it perfect for everything from entertaining to quick family meals. A special weekend dinner party of filet mignon will earn oohs and aahs from guests, while juicy burgers delight the kids any night of the week.

Meat is a key part of a balanced diet because it provides not only great taste, but also much-needed nutrients. You may know that meat is a great source of protein, which forms the building blocks for bones and muscles. But that’s not all: Meat is also one of the best sources of iron, which helps carry oxygen in the blood; and B vitamins, which help form red blood cells and build tissues.

The U.S. Department of Agriculture recommends that Americans follow a diet that’s low in fat, saturated fat and cholesterol. Here are some tips to help you get the flavor, versatility and nutrients of meat while keeping fat and cholesterol levels low:

Choose lean cuts of meat

• Beef: round steaks and roasts (top round, bottom round), top loin, top sirloin and arm roasts
• Pork: pork loin, tenderloin, center loin and ham
• Ground beef: at least 90% lean
• Poultry: boneless, skinless chicken breasts; turkey cutlets

Use lowfat preparation techniques

• Trim visible fat from meats before cooking
• Broil, grill, roast or poach meat instead of frying
• Drain off fat during cooking before adding other ingredients
• Limit the breading on meat because it adds fat and calories, breading also causes meat to soak up more fat during frying
• Keep portion size in mind: Remember that a single 3-ounce portion of meat is roughly the size of a deck of cards; for a chart of equivalent portions for different types of meat go to www.mypyramid.gov/pyramid/meat_counts.html.
• Make portions go further by slicing or cutting meat into bite-size pieces and adding to Asian-style stir-fries or to main-dish salads
• Serve lots of enticing side dishes — especially whole grains and vegetables with a small amount of meat — for a filling, satisfying meal

Safety is just as important as flavor and nutrition when cooking meat. The only way to know for sure if meat is fully cooked is to check its internal temperature. Insert an instant-read meat thermometer into the thickest part of the meat, avoiding bone and gristle. Cook meat until it reaches these temperatures:

• Hamburger and pork: at least 160°F
• Steaks and roasts: 145°F
• Chicken breasts: 170°F
• Whole poultry: 180°F

Eating well means eating in moderation, making sure you get a good balance of nutrients from a variety of food groups. So, go ahead and enjoy eating your favorite meats — just keep the portions small and the cuts lean.