Download Beef Nutrition - Georgia Beef Board

Nutrition
Beef: A Good Fit for a Healthy
Lifestyle




What Does Beef Offer?
What is Good Fat vs. Bad Fat?
The Lean Beef Advantage
Lean Beef Choices
Basic Math
 50 = The number of different nutrients essential to health
 0 = The number of foods or food groups containing all 50
BALANCED
&varied diet
+
physical
ACTIVITY
= healthy lifestyle
My Plate & 2010 Dietary
Guidelines for Americans




"Go Lean with Protein!"
Get more nutrition from your calories
Enjoy nutrient-rich lean beef
Beef’s an excellent or good source of 10 essential
nutrients in about 150 calories, on average, per 3 oz
serving
SOURCE: USDA Center for
Nutrition Policy and Promotion
An Excellent Source of 6
Essential Nutrients
A 3 oz serving of beef is an excellent source of 6 essential nutrients:
Vitamin
B12
Protein
Zinc
Selenium
Vitamin
B6
Niacin
*An excellent source of a nutrient provides at least 20% of the daily value for that nutrient in one serving.
A Good Source of 4 Essential
Nutrients
A 3 oz serving of beef is a good source of 4 essential nutrients:
Choline*
Iron
Riboflavin
Phosphorus
* A good source supplies at least 10% of the daily value for a given nutrient, per serving
**A 3 oz serving of lean beef provides approximately 17% of the highest adequate intake for choline
(550mg)
Zinc and Beef
 Critical to:
 Growth & development
 Immune system maintenance
 Wound healing
 Taste acuity
 Appetite control
 Meat consumption increases absorption from other foods
eaten at same meal
Iron and Beef
 Critical to:
 Cognitive development
 Intellectual performance
 Healthy pregnancy
 Immune defense and performance
 Heme: type of iron found in meat
 2-3x better absorbed than non-heme iron in plant
foods
 Meat Factor
 When consumed at the same meal, meat increases
the absorption of plant iron 2-4x
 Pair beef with other iron-rich foods for healthy menu
options
Protein and Beef
 Building block for all body tissues
 Muscles
 Organs
 Bones
 Essential for:
 Regulating metabolism
 Energy
 A complete protein, 9 essential amino acids needed by
human body
 A 3 oz serving provides 48% of recommended daily value
of protein
B-Vitamins and Beef
 What they do:
 Help the body use energy
 Regulate many chemical reactions for growth and
health maintenance
 What they are:
 Vitamin B6
 Pantothenic Acid
 Thiamin
 Folate
 Biotin
 Riboflavin
 Vitamin B12
 Niacin
 Calorie-for-calorie, beef is one of the best sources of
essential B-vitamins
Selenium & Beef
 Well-known antioxidant
 May reduce risk of heart disease
 Enhances the body’s ability to fight infections
Phosphorus & Beef
 Important for:
 Formation of bones and teeth
 Body’s use of carbs and fats
 Synthesis of protein for growth
 Maintenance and repair of cells, tissues
Fats are NOT Created Equal
 Monounsaturated:
 A good fat (found in olive oil)
 Half of fatty acids in beef are monounsaturated
 Saturated:
 About 1/3 of the saturated fat in beef is stearic acid
 Shown to have a neutral effect on cholesterol
 Beef contributes 10% or less of saturated fat and total
fat in the American diet.
Is Fat Good?
 Essential nutrient
 Enables absorption of fat-soluble vitamins and formation
of hormones
 Energy source
 Moderation is key
LEAN BEEF:
A Delicious Fit
 Fits into low-fat diets designed to lower cholesterol
 Research shows eating 6 oz of lean red meat five or
more days a week can be part of cholesterol-lowering
diet
 As effective as skinless chicken in lowering blood
cholesterol levels
LEAN BEEF:
Nutritional (and Tasty) Powerhouse
Compared to skinless, boneless chicken breast:
= 8X more Vitamin B
BEEF = 6X more
BEEF = 3X more
BEEF
12
Zinc
Iron
& Lots More Flavor
LEAN BEEF:
More than 29 Ways to Love It!
 Nature’s best-tasting multivitamin
 More than 29 lean cuts (3 oz servings) have:
 150 calories on average, only 1 more gram of
saturated fat than skinless chicken breast
LEAN BEEF:
Foodservice Cuts
















Beef Eye of Round
Steak & Roast (Roasted)
Beef Top (Inside) Round
Steak & Roast (Broiled)
Beef Loin, Top Sirloin Butt
Steak & Roast (Broiled)
Beef Brisket, Flat Cut (Braised)
Beef Round, Knuckle (Tip)
Steak & Roast (Roasted)
Beef Round Rump
(Steamship, Baron Of Beef)
(Roasted)
Beef Shoulder, Arm Steak
(Ranch Steak) (Roasted)
Beef Chuck, Shoulder
(Clod), Arm Roast (Braised)















Beef Round, Outside Round
(Flat) (Roasted)
Beef Strip Loin Steak
(Broiled)
Beef Chuck, Shoulder
Tender (Petite Tender)
(Grilled)
Beef Flank Steak (Broiled)
Beef Loin, Bottom Sirloin
Butt, Tri-Tip Steak & Roast
(Roasted)
Beef Loin, Tenderloin
Steak & Roast (Broiled)
Beef Loin, T-Bone Steak
(Broiled)
Beef Fits into A Healthy Life




Part of balanced, varied diet
More bang for the buck (more nutrients for calories)
Nature’s best-tasting multivitamin
90% of the fat consumed by Americans is found in foods
other than beef
 Fits into low-fat diet
 Many lean beef foodservice options