The Sk Skinny inny on Lean Beef
Everybody Needs Activity
And Good Nutrition!
Today’s Beef is Lean THEN NOW Composition of beef has become leaner over time Total fat ↓ 34% Saturated fat ↓ 17%
Not Your Father’s Steak… • 66% beef in retail case is LEAN • 15 of top 20 most popular cuts sold are LEAN Source: FreshLook Marketing Group, 52 Weeks, ending 9/28/08
Many of America’s Favorite Cuts are Lean! -Less than 10 grams Total fat -Less than 4.5 grams Sat. fat -Less than 95 mg cholesterol • Tenderloin • T-bone • Strip Steak • Top Sirloin • Round Steak • Lean Ground Beef
On average ONLY 1 more gram of saturated fat than a skinless chicken breast
Beef’s Misunderstood Fat Profile • 50% MUFA- same heart healthy kind found in olive oil • 20% Stearic Acid- neutral saturated fatty acid • Similar amounts of cholesterol to skinless chicken
Average Fat Profile of Beef
Beef in an Optimal Lean Diet Fruits Vegetables Whole Grains Lean Proteins Low fat Dairy Weight Control Smoking Cessation Reduced Alcohol Intake Increased Physical Activity
Beef: A Nutrient-Rich Food A 3-oz serving of Lean Beef = 154 Calories & 10 Essential Nutrients
New research shows benefits of eating lean beef everyday in the context of a healthy diet A new study published in the January 2012 edition of American Journal of Clinical Nutrition shows that beef can play a beneficial role in a cholesterol-lowering diet, despite commonly held beliefs.
Descriptions of Diets DASH participants ate BOLD participants ate only chicken or fish as 4 ounces of lean beef their protein source everyday as their protein source
Results A heart healthy diet including lean beef every day is as effective in lowering total and LDL “bad” cholesterol as the DASH diet Study participants experienced a 10 percent decrease in LDL cholesterol compared to baseline levels.
Protein Consumption Myth Minimal (RDA) vs Optimal (AMDR) 1 2 1 2 1. National Health and Nutrition Examination Survey 2. Acceptable Macronutrient Distribution Range
Truth on Red Meat Consumption On average, Americans are consuming about 2.3 oz (65 g) of red meat per day 38% are not meeting the RDA for zinc 32% are not meeting the RDA for iron and vitamin B6 20% are not meeting the RDA for v vitamin B12 , protein , niacin and riboflavin Based on the RDA, Continuing Survey of Food Intake by Individuals (CSFII) 1994- 1996, 1998
The POWER of Protein... • Increases Satiety • Promotes Muscle Growth • Aids in Weight Management • Fuels Activity, Strength & Metabolism • Role in preventing chronic disease 1Wolfe R. The underappreciated role of muscle in health and disease. American Journal of Clinical Nutrition. 2006. 84:475-482.
Protein’s Role in Optimal Health Provide energy Help metabolize other nutrients Deliver oxygen to muscle tissues Boost Immunity Brain Power Enhance weight loss via satiety Greater blood glucose control Positive lipid profiles Maintain lean muscle mass Layman, D. role protein in wt management. J Clin Nutr . 2006.
How much protein are we getting ? Breakf eakfast ast Lunc nch Dinne ner Grand latte (skim) 16 g 4 g you wish ! 6 g 6 g 26 g 8 g 9 g 24 g 5 g 30 g 13 g 10 g
Typical Daily Protein Distribution 50 g 8 g 8 g 66 g + + max M. Growth M. Breakdown
Optimal Daily Protein Distribution? 66 g 20 g 20 g 26 g + + max Anabolism Catabolism Am JClin Nutr 2008;87(suppl):1562S-6S
25 Gram Protein Calorie Comparisons Three ½ cup 7 tablespoons 1 ¼ cups 3 ounces servings peanut butter raw tofu lean beef black beans 670 calories 236 calories 180 calories 374 calories
Why Lean Beef? 29 Lean Cuts. One Powerful Protein • High quality, complete protein • Great source of 10 essential nutrients • Easy to eat the foods you enjoy!
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