With Memorial Day and the holiday weekend only a day away, many are prepping their grocery list or menu for the fun filled weekend. You’ll fire up the grill, enjoy some burgers or steaks, a few tasty drinks, and friends and fellowship. I love to grill and foods on the grill are my favorite…and I know beef will be what’s for dinner in my household as nothing beats a tasty “Raml” hamburger or steak. Besides the protein, I am sure there will be plenty of fruits and veggies to enjoy of which both can be grilled as well! You can make kabobs or put them in a pan with some olive oil and grill.
I am excited to be selected as part of South Dakota Team BEEF again this year and as a Registered Dietitian and wife of a rancher, I have become very passionate about sharing the benefits of lean beef. So in celebration of the holiday weekend and National Beef Month, I thought it would be a fitting topic to discuss beef in a bit more details.
Did you know that beef is 20% leaner than it was about 15 years ago? There are at least 29 cuts of lean beef which means they meet the government guidelines for lean, meaning each cut has less than 10g of total fat, less than 4.5 g of saturated fat, and less than 95mg of cholesterol (in a 3 oz serving). Here are some tips for you to make beef a part of your heart healthy meals:
- Look for key words such as “round” or “loin” …these are typically leaner cuts
- Choose 90% or greater lean beef. This means in a 3oz serving there is less than 5g of fat in it.
- Use healthy cooking methods such as grilling, broiling, baking, roasting, or braising. The less tender cuts can be marinated in a tenderizing marinade such as salsa or light Italian dressing.
- Trim the fat! Trimming the fat before cooking will help eliminate some of the fat from the cut.
- Cook with fresh ingredients such as lemon juice, peppers, onions, garlic, and herbs instead of adding extra fat to the cut.
- Practice portion control. Select the 3-5 oz serving over the 10oz.
Balance is key to a healthy diet, so be sure to include your fruits and veggies and whole grains along with your lean meat to create a healthy plate. All meat is required to have the nutrition content (label) posted by it in the grocery store. Be sure to use this when you’re selecting your cuts of meat and pay special attention to the total fat and saturated fat content. If you want to learn more about the benefits of beef and explore healthy recipes check out these websites: www.beefnutrition.org and www.beefitswhatsfordinner.com.
Have a great weekend!
Kelsey
