nutritional benefits of beef

Transcription

NUTRITIONAL
BENEFITS
OF BEEF
Funded by The Beef Checkoff
NUTRITIONAL BENEFITS OF BEEF
Consumers can feel good about loving beef because the protein in beef
is a powerful nutrient that helps strengthen and sustain their bodies. High
quality proteins, like beef, promote optimal health and provide consumers
with a naturally nutrient-rich package. The nutrients in lean beef, such as
protein, iron and zinc, help people feel satisfied longer and get more nutrition
from their calories without sacrificing taste.
THE LEAN BEEF CUTS
The top choices for lean beef cuts are
Round, Loin and Chuck. Remember
their names, and it will be easy to
direct consumers toward the top
beef cuts that meet the government
labeling guidelines for lean.
The 1990 National Labeling
and Education Act definition
of “Lean” is:
“Lean” is less than 10 grams
of total fat, 4.5 grams or less
of saturated fat and less
than 95 milligrams of
cholesterol per serving*
and per 100 grams.
*85 grams = 3-ounce cooked portion
8-2
The cuts included on this page are lean and have less than 200 calories per 3 ounce serving.
CHUCK
BEEF SHOULDER POT ROAST
BEEF SHOULDER STEAK
BEEF CHUCK MOCK TENDER STEAK
BEEF SHOULDER PETITE TENDER
BEEF SHOULDER CENTER STEAK (RANCH STEAK)
ROUND
BEEF TOP ROUND
BEEF EYE ROUND
BEEF ROUND TIP
BEEF BOTTOM ROUND
BEEF SIRLOIN TIP SIDE STEAK
BEEF SIRLOIN TIP CENTER
BEEF BOTTOM ROUND (WESTERN GRILLER) STEAK
LOIN
BEEF TENDERLOIN
BEEF TOP LOIN (STRIP) STEAK
BEEF T-BONE STEAK
BEEF TOP SIRLOIN STEAK
BEEF TRI-TIP
RIB
BEEF RIB STEAK (small end)
BEEF RIBEYE STEAK (small end)
SHANK
BEEF SHANK CROSS CUTS
FLANK
BEEF FLANK STEAK
BRISKET
BEEF BRISKET, FLAT HALF
OTHER
95% LEAN GROUND BEEF
Lean: less than 10g of total fat, 4.5g or less of saturated fat and less than 95mg of cholesterol per serving and per 100 grams.
Source: U.S. Department of Agriculture, Agricultural Research Service, 2007. USDA Nutrient Database for Standard
Reference, Release 20. Based on cooked servings, visible fat trimmed.
8-3
Twenty-nine Ways to Love Lean Beef
Skinless Chicken Breast
Eye Round Roast and Steak*
0.9 g sat. fat
3.0 g total fat
1.4 g sat. fat
Sirloin Tip Side Steak
1.6 g sat. fat
Top Round Roast and Steak*
1.6 g sat. fat
Bottom Round Roast and Steak*
1.7 g sat. fat
Top Sirloin Steak
1.9 g sat. fat
Brisket, Flat Half
1.9 g sat. fat
95% Lean Ground Beef
2.3 g sat. fat
4.0 g total fat
4.1 g total fat
4.6 g total fat
4.9 g total fat
4.9 g total fat
5.1 g total fat
1.9 g sat. fat
5.3 g total fat
Round Steak
1.9 g sat. fat
5.3 g total fat
Shank Cross Cuts
1.9 g sat. fat
5.4 g total fat
Chuck Shoulder Pot Roast
1.8 g sat. fat
Chuck Shoulder Steak
2.1 g sat. fat
1.9 g sat. fat
*Cuts combined for
illustration purposes.
5.1 g total fat
Round Tip Roast and Steak*
Sirloin Tip Center Roast and Steak*
There are 29 cuts of
lean beef with a total
fat content that falls
between a skinless
chicken breast and
skinless chicken thigh
when comparing
cooked 3-ounce
servings.
5.7 g total fat
5.8 g total fat
6.0 g total fat
Bottom Round
(Western Griller) Steak
2.2 g sat. fat
6.0 g total fat
Top Loin (Strip) Steak
2.3 g sat. fat
6.0 g total fat
Shoulder Petite Tender
and Medallions*
2.4 g sat. fat
Flank Steak
Shoulder Center (Ranch) Steak
2.6 g sat. fat
2.4 g sat. fat
6.1 g total fat
6.3 g total fat
6.5 g total fat
Tri-Tip Roast and Steak*
2.6 g sat. fat
7.1 g total fat
Tenderloin Roast and Steak*
2.7 g sat. fat
7.1 g total fat
T-Bone Steak
Skinless Chicken Thigh
3.0 g sat. fat
8.2 g total fat
2.6 g sat. fat
9.2 g total fat
Lean: less than 10g of total fat, 4.5g or less of saturated fat and less than 95mg of cholesterol per serving and per 100 grams.
Reference, Release 20. Based on cooked servings, visible fat trimmed.
Provided by The Beef Checkoff
8-4
Popular Beef Cuts
Are Leaner Than
You Thought
We all know beef tastes great, but did
you know it’s good for you too? In fact,
many of the most popular cuts of beef
meet government guidelines for lean.
And all beef provides that extra nutrient
boost to help you get through the day.
Choose Your Calories
by the Company They Keep
A 3-ounce serving of lean beef (179 calories) contributes
less than 10 percent of calories to a 2,000-calorie diet,
yet it supplies more than 10 percent of the Daily Value for:
Beef is an Excellent Source
of these nutrients
Beef is a Good Source
of these nutrients
51%
PROTEIN
38%
ZINC
37%
B12
26%
SELENIUM
20%
PHOSPHORUS
Popular lean beef cuts chosen at
restaurants:1
쏋
Sirloin Steak
쏋
Tenderloin (Filet Mignon
or medallions)
쏋
Top Loin (Strip or New York) Steak
쏋
T-Bone Steak
쏋
Petite Tender
17%
NIACIN
15% 14%
B
6
IRON
12%
RIBOFLAVIN
U.S. Department of Agriculture, Agricultural Research Service, 2007.
USDA Nutrient Database for Standard Reference, Release 20.
Nutrient Data Laboratory homepage www.ars.usda.gov/ba/bhnrc/ndl
Popular lean beef cuts chosen at
grocery stores:2
쏋
Top Round Steak
쏋
Bottom Round Roast
쏋
Top Sirloin Steak
쏋
Top Loin Steak
1. Usage and Volumetric Assessment of
Beef in Foodservice, Technomic Inc.,
2007 and USDA Nutrient Database for
Standard Reference, Release 20, 2007.
2. FreshLook Marketing, 1st Quarter, 2007.
8-5
BEEF’S BENEFICIAL
NUTRIENTS
BEEF NUTRIENTS
Nutrient
Benefits
Rank
When it comes to nutrition, beef has
a competitive edge over other foods.
Beef is a naturally nutrient-rich source
of nine essential nutrients including
zinc, iron, protein and B vitamins.
Check out the side-by-side nutrient
equivalents of beef versus other foods.
Beef outperforms the competition!
Protein
쏋
Builds muscle
Fuels healthy and active lifestyles
at all ages
쏋 Provides energy
쏋 Prevents diabetes and obesity
쏋 Manages weight
쏋 Adds satiety/fullness
#1 food source
쏋
Zinc
쏋
Key to cognitive health
throughout life
쏋 Builds muscles
쏋 Maintains immune system
쏋 Heals wounds
#1 food source
Iron
쏋
throughout life
쏋 Provides energy by carrying
oxygen to cells and muscles
쏋 Prevents anemia
#3 food source
(behind fortified cereal
and grains)
B Vitamins
(includes B6, B12,
thiamin, riboflavin
and niacin)
쏋
throughout life
쏋 Helps release energy from foods
쏋 Produces red blood cells
쏋 Promotes healthy skin and vision
쏋 Maintains normal appetite and
nervous system
쏋 May help prevent stroke and
heart disease
#1 food source for B12
DISCOVER THE POWER
OF PROTEIN
A substantial body of evidence shows
protein can help in maintaining a
healthy weight, building muscle and
fueling physical activity, all of which
play an important role in a healthful
lifestyle and disease prevention.
#2 food source for
vitamin B6
#3 food source for niacin
8-6
Beef ’s Competitive Advantage
131/2 (3-ounce) servings of salmon
ZINC 3-ounce lean beef
=
154 calories
2,363 calories
71/2 (3-ounce) skinless chicken breasts
Vitamin B12 3-ounce lean beef
=
154 calories
1,050 calories
23/4 cups of raw spinach
IRON 3-ounce lean beef
=
154 calories
19 calories
41/2 (3-ounce) servings of white tuna meat
RIBOFLAVIN 3-ounce lean beef
=
154 calories
491 calories
61/2 cups of raw spinach
=
Vitamin B6 3-ounce lean beef
154 calories
46 calories
Reference, Release 20. Based on a cooked serving of beef, visible fat trimmed, the average of the 29 cuts of beef which meet
government guidelines for “lean.”
8-7
Nutrient Bang for Your Calorie Buck
3-OUNCE
COOKED SERVING
TOTAL SAT.
PANTOTHENIC
CALORIES FAT FAT CHOLESTEROL PROTEIN IRON ZINC THIAMIN RIBOFLAVIN NIACIN B6
ACID
B12
(g)
(g)
(mg)
(g)
(mg) (mg)
(mg)
(mg)
(mg) (mg)
(mg)
(mcg)
BEEF
Daily Value*
2000
Bottom Round Roast and Steak
139
95% Lean Ground Beef
139
Eye Round Roast and Steak
144
Sirloin Tip Side Steak
143
Chuck Shoulder Pot Roast
147
Round Tip Roast and Steak
148
Sirloin Tip Center Roast and Steak
150
Shoulder Petite Tender and Medallions 150
Round Steak
154
Bottom Round (Western Griller) Steak 155
65
4.9
5.1
4.0
4.1
5.7
5.3
5.8
6.1
5.3
6.0
20
1.7
2.3
1.4
1.6
1.8
1.9
2.1
2.4
1.9
2.2
300
64
65
53
68
60
75
65
66
66
65
50
23.8
21.9
25.3
24.7
22.4
23.4
23.1
22.3
24.8
23.4
18
2.0
2.4
2.1
2.4
2.6
2.0
2.1
2.2
2.3
2.5
15
4.1
5.5
4.3
6.2
5.4
4.0
5.8
4.5
4.0
4.3
1.5
0.05
0.04
0.06
0.06
0.08
0.05
0.05
0.07
0.09
0.06
1.7
0.13
0.15
0.14
0.17
0.21
0.13
0.18
0.23
0.19
0.18
20
4.3
5.3
4.5
5.0
2.9
4.2
4.4
4.4
3.6
6.4
2
0.3
0.3
0.3
0.5
0.2
0.3
0.4
0.5
0.3
0.6
10
0.5
0.5
0.5
0.7
N/A
0.5
0.6
0.7
0.3
0.7
6
1.3
2.6
1.4
3.6
2.6
1.3
2.7
4.4
2.7
3.4
Shoulder Center (Ranch) Steak
Top Sirloin Steak
Top Round Roast and Steak
Tri-Tip Roast and Steak
Flank Steak
Top Loin (Strip) Steak
Chuck Shoulder Steak
Brisket Flat Half
Tenderloin Roast and Steak
Shank Cross Cuts
T-Bone Steak
155
156
157
158
158
161
161
167
170
171
172
6.5
4.9
4.6
7.1
6.3
6.0
6.0
5.1
7.1
5.4
8.2
2.4
1.9
1.6
2.6
2.6
2.3
1.9
1.9
2.7
1.9
3.0
65
49
61
61
42
56
80
49
67
66
48
22.4
26.0
27.1
22.8
23.7
24.9
24.9
28.2
24.7
28.6
23.0
2.4
1.7
2.3
1.5
1.5
1.6
3.2
2.4
1.6
3.3
3.1
6.0
4.9
4.7
4.2
4.3
4.6
6.7
6.8
4.6
8.9
4.3
0.06
0.07
0.06
0.06
0.07
0.07
0.06
0.06
0.07
0.12
0.09
0.25
0.13
0.15
0.12
0.12
0.13
0.22
0.18
0.13
0.18
0.21
4.5
7.4
4.9
6.7
6.8
7.1
2.7
4.1
7.1
5.0
3.9
0.5
0.6
0.4
0.5
0.5
0.5
0.2
0.3
0.5
0.3
0.3
0.7
0.5
0.5
0.4
0.5
0.5
N/A
0.6
0.5
0.3
0.3
4.2
1.5
1.5
1.3
1.4
1.4
2.5
2.1
1.4
3.2
1.9
2000
141
159
181
186
65
3.6
5.4
8.6
8.3
20
1.3
1.9
3.1
2.9
300
65
80
72
69
50
25.4
25.9
24.2
26.2
18
0.5
1.2
0.9
0.7
15
1.8
2.5
2.3
2.0
1.5
0.50
0.84
0.87
0.95
1.7
0.16
0.33
0.32
0.28
20
8.8
4.4
4.0
5.2
2
0.4
0.4
0.5
0.4
10
0.7
0.8
0.7
0.6
6
0.6
0.9
0.7
0.7
2000
140
115
65
3.0
0.6
20
0.9
0.2
300
72
71
50
26.4
25.6
18
0.9
1.3
15
0.9
1.5
1.5
0.06
0.04
1.7
0.10
0.11
20
11.7
6.4
2
0.5
0.5
10
0.8
0.6
6
0.3
0.3
2000
89
99
119
175
65
0.7
0.7
2.5
10.5
20
0.1
0.2
0.4
2.1
300
47
26
35
54
50
19.4
21.7
22.7
18.8
18
0.4
1.3
0.9
0.3
15
0.5
0.7
0.5
0.4
1.5
0.08
0.03
0.06
0.29
1.7
0.07
0.06
0.08
0.12
20
2.1
11.3
6.1
6.8
2
0.2
0.3
0.3
0.6
10
0.2
0.2
0.3
1.3
6
0.9
2.5
1.2
2.4
PORK
Daily Value*
Top Loin Chop
Tenderloin
Sirloin Chop
Rib Chop
POULTRY
Daily Value*
Skinless, Boneless Chicken Breast
Skinless, Boneless Turkey Breast
FISH
Daily Value*
Cod
Light Tuna Canned in Water
Halibut
Salmon
*Daily Value based on a 2,000-calorie intake for adults and children 4 or more years of age. Source: U.S. Department of Agriculture, Agricultural Research Service, 2007.
USDA Nutrient Database for Standard Reference, Release 20. Based on a cooked serving, visible fat trimmed.
8-8
MyPyramid
The USDA MyPyramid Plan
encourages consumers to
make wise food decisions in
order to get the most nutrition
out of their calories and to
find their balance between
food and exercise. MyPyramid
recommends choosing lean
beef from the “Meat and Beans”
group as part of a balanced
diet. For more information
about MyPyramid, visit
MyPyramid.gov.
For more information visit BeefRetail.org
Funded by The Beef Checkoff
© 2003, revised 2008. Cattlemen’s Beef Board & National Cattlemen’s Beef Association
8-9

nutritional benefits of beef

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