Your Beef Checkoff: Sharing Beef’s Nutrition Message

Beef: A Nutrition Powerhouse Naturally rich source of 10 essential nutrients Excellent source of protein, one of the most satisfying nutrients More than 29 lean cuts “Nature’s best tasting multi-vitamin” By choosing beef, your patrons can enjoy healthy meals without sacrificing taste they love. The protein in beef is a powerful nutrient that helps strengthen and sustain your body. A substantial body of evidence shows the 10 essential nutrients in lean beef, such as protein, iron and B-vitamins can help satisfy you and maintain a healthy weight, build muscles and fuel a healthy and active lifestyle. There are more than 29 cuts of beef that meet government guidelines for lean and have less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per serving.

Lean Beef: A Nutrient-rich Food A 3-ounce serving of Lean Beef = 154 Calories and 10 Essential Nutrients Calorie-for-calorie, beef is one of the most naturally nutrient-rich foods. A 3-oz serving of lean beef 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 10 essential nutrients. You’d have to consume 18 oz of cooked chicken breast to get the same amount of zinc as in 3 oz of cooked beef. You’d have to consume at least 7½ oz of cooked chicken breast to get the same amount of iron as in 3 oz of cooked beef. 3

Beef: an ‘Excellent’ or ‘Good’ Source of 10 Essential Nutrients Protein Zinc Vitamin B12 Selenium Niacin Vitamin B6 Iron Riboflavin Choline Phosphorus Lean beef is a naturally rich source of 10 essential nutrients that are needed for a healthy, active lifestyle A 3-ounce serving of lean beef is an excellent source of: protein (51% of the DV) zinc (38% of the DV) vitamin B12 (37% of the DV) selenium (26% of the DV) phosphorus (20% of the DV) *An excellent source of a nutrient provides at least 20% of the daily value for that nutrient in one serving. A 3-ounce serving of lean beef is a good source of: niacin (17% of the DV) vitamin B6 (15% of the DV) iron (14% of the DV) riboflavin (12% of the DV) choline (18% of the DV) * 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 16% of the highest adequate intake for choline (550mg)

Role of PROTEIN Protein Protein is an important nutrient due to its role in: Managing weight Boosting immunity Brain development Disease prevention Essential for: Regulating metabolism Energy A 3 oz serving of beef provides 48% of recommended daily value of protein Americans could benefit from adding protein to their diet Protein The protein in beef is a powerful nutrient that helps strengthen and sustain your body. When it comes to choosing healthy proteins, lean beef is a delicious and healthy choice. Many Americans may benefit from a moderate to higher protein diet because of its positive role in weight management, healthy aging and disease prevention. On average, Americans consume 5.1 oz of protein foods each day (i.e., from meat, poultry, egg, fish/seafood, nuts, seeds and soy products). The Dietary Guidelines recommend at least 5.5 oz of protein foods daily. Therefore, Americans are consuming protein foods within the Dietary Guidelines recommendations. Americans consume 1.7 oz of beef daily, on average.  

Protein’s Role in Optimal Health Build muscle Boost immunity Provide energy Aid satiety/fullness Support Bone Health Build better brains Manage weight Control blood sugars Scientific research continues to indicate that protein plays a significant role in creating optimal health, particularly with the functions mentioned above. High-quality protein provides the right amounts of essential amino acids, or “building blocks,” the body needs to grow, build and maintain muscle and function properly.

Not All Proteins are Created Equal A 3 oz. serving of lean beef offers the most amount of protein in the fewest amount of calories when compared to plant proteins such as peanut butter, black beans and tofu When it comes to choosing protein, it’s important to realize that proteins are not created equal. Animal proteins, like lean beef and pork, skinless poultry, lowfat dairy products and eggs, are complete high-quality proteins that contain all the essential amino acids the body needs to build and maintain muscle mass. Lean beef provides an excellent source of protein in a caloric-package where vegetable sources of protein just can’t compare. Lean beef as a source of high-quality protein is actually a calorie-saver. A satisfying 3-oz serving of lean beef is about 150 calories on average. Often it takes 1 ½ to 2 times more calories to get the same amount of protein from beans, nuts and grains compared to lean meat. You would have to eat six Tablespoons (564 calories, 48 g total fat) of peanut butter to get the same amount of protein found in a 3-oz serving of lean beef (about 150 calories). A person would need to consume 1 ½ to 2 times the calories provided in 3 oz of beef to get an equivalent amount of protein in lentils or a plant-based meat alternative such as a veggie burger. A 3-oz serving of lean beef provides about the same amount of protein as 1½ cups of cooked black beans – but in less than half the calories.

Role of ZINC Critical to: Zinc Growth & development Immune system maintenance Wound healing Taste acuity Appetite control Meat consumption increases absorption from other foods eaten at same meal Zinc

Role of IRON Iron Critical to: Meat Factor Cognitive development Intellectual performance Healthy pregnancy Immune defense and performance Meat Factor When consumed at the same meal, meat increases the absorption of plant iron 2-4x Pair iron rich beef with other nutrient- rich foods for healthy menu options Iron

Role of B VITAMINS B Vitamins What they do: Help the body use energy Support healthy growth and help you maintain your health Calorie-for-calorie, beef is one of the best sources of essential B-vitamins What they are: Thiamin Riboflavin Niacin Vitamin B12 B Vitamins Vitamin B6 Pantothenic Acid Biotin Folate

Roles of SELENIUM, PHOSPHORUS Well-known antioxidant May reduce risk of heart disease Enhances the body’s ability to fight infections Important for: Building strong bones and teeth Helps your body use food as fuel Selenium Phosphorus

Lean Beef: A Delicious Fit Many of America’s favorite cuts are lean Average 154 calories for 3 oz. serving; only 1 more gram of saturated fat than skinless chicken breast 90% of fat consumed by Americans found in foods other than beef 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 More than 29 cuts of beef meet USDA definition of “LEAN” Less than 10g of total fat 4.5g or less of saturated fat Less than 95mg of cholesterol per serving and per 100 grams Beef contributes less than 10 percent of saturated fat and total fat and less than five percent of total calories in the American diet. Contrary to conventional wisdom, recent research shows that Lean beef fits as well as chicken or fish in a heart healthy diet. A recent study called BOLD (Beef in an Optimal Lean Diet) demonstrated that when adding lean beef to the most recommended heart-healthy diet it lowered heart disease risk by reducing levels of total and LDL “bad” cholesterol. Including lean beef, even daily as part of a heart-healthy diet and lifestyle, improved cholesterol levels.

Lean Beef in Foodservice Bottom Round Steak Brisket Flat Half Eye of Round Steak Eye of Round Roast Flank Steak Petite Tender Strip Steak Tenderloin Steak Tenderloin Roast T-Bone Steak Top Round Steak Top Round Roast Top Sirloin Steak Tri-Tip Help educate patrons on lean and healthy beef items on your menu One tip to identify lean items is to look for the words “loin” and “round” in the description

Additional Resources BeefFoodservice.com BeefNutrition.org FactsAboutBeef.com BeefItsWhatsForDinner.com