Almost daily we hear advice on what we should or should not eat to stay healthy. The good news is that beef is beneficial to a varied, well-balanced diet. In fact, leading health authorities like the American Heart Association, American Cancer
Society, American Dietetic Association and the U.S. Department of Agriculture advocate that lean meat can and should be part of a well-balanced diet.
Here are the Facts:
• 3 ounces of well-trimmed, cooked lean beef (from about 4 ounces of raw beef) contains 76 milligrams of cholesterol - the same as 3 ounces of roasted chicken with the skin removed.
• On average, a cooked 3 ounce serving of well trimmed beef contains 8.7 grams of total fat, of which less than half (3.4 grams) are saturated. The same amount of roasted chicken, skin off, contains 6.3 grams total fat, of which 1.7 grams are saturated.
• 3 ounces of cooked, lean beef contains only 189 calories. Compare that to 3 ounces of roasted chicken, without skin, which contains 162 calories.
• Beef is naturally low in sodium, providing less than 60 milligrams per 3-ounce serving.
• Beef is one of the best sources of iron. When eaten with other iron-rich foods, the absorption of the iron from all foods in the meal increases.
• The protein in beef is nutritionally complete, containing all 22 of the essential amino acids in a well-balanced ratio. There are about 21 grams of protein in 3 ounces of all red meats, poultry or fish.
• Beef is a major source of zinc in the diet. Zinc is essential for growth metabolism and many other bodily functions. Beef is also a good source of vitamins B-12 and niacin.
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