Beef Nutrition
Beef: A Nutrition Powerhouse
• Natural source of 10 essential nutrients
• Excellent source of protein, one of the most satisfying
nutrients
• More than 29 lean cuts
Lean Beef: A Nutrient-Rich Food
A 3-ounce serving
of Lean Beef =
154 Calories and
10 Essential Nutrients
Beef is an Excellent or Good
Source of 10 Essential Nutrients
Excellent
Source
Good
Source
Protein
Zinc
Vitamin
B12
Selenium
Niacin
Vitamin B6
Iron
Riboflavin
Choline
Phosphorus
Per 3 oz. serving; *An excellent source of a nutrient provides at least 20% of the daily value for that nutrient in one
serving. * 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 17% of the highest adequate intake for choline (550mg)
Beef is a Nutrient-Rich Food
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
* A growing body of evidence indicates high-quality protein plays an increasingly important role
in the prevention of chronic diseases such as sarcopenia and type 2 diabetes.
Not All Proteins are Created Equal
Beef is an Excellent or Good
Source of 10 Essential Nutrients
Zinc
 Critical to:
 Growth & development
 Immune system maintenance
 Wound healing
 Taste acuity
 Appetite control
 Meat consumption increases absorption
from other foods eaten at same meal
Beef is an Excellent or Good
Source of 10 Essential Nutrients
Iron
 Critical to:
 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 nutrientrich foods for nutritious menu options
Beef is an Excellent or Good
Source of 10 Essential Nutrients
B Vitamins
 What they do:
 Help the body use energy
 Support healthy growth and help
maintain health
 Calorie for calorie, beef is one of the best
sources of essential B vitamins
 What they are:
 Thiamin
 Vitamin B6
 Riboflavin
 Pantothenic Acid
 Niacin
 Biotin
 Vitamin B12
 Folate
Beef is an Excellent or Good
Source of 10 Essential Nutrients
Selenium
 Well-known antioxidant
 Enhances the body’s ability to fight
infections
 Important for:
 Building strong bones and teeth
Phosphorus
 Helps your body use food as fuel
Protein’s Role in Optimal Health
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Build muscle
Boost immunity
Provide energy
Aid satiety/fullness
Support bone health
Build better brains
Manage weight
Control blood sugars
Fats are NOT Created Equal
 Monounsaturated:
 A good fat (found in olive oil)
 Half of fatty acids in beef are monounsaturated
 Saturated:
 About 1/3 of the saturated fat in beef is stearic acid
 Shown to have a neutral effect on cholesterol
 Beef contributes 10% or less of saturated fat and total
fat in the American diet
Lean Beef: A Delicious Fit
 Many of America’s favorite cuts are lean
 154 calories on average for a 3 oz
serving, only 1 more gram of
saturated fat than a skinless chicken
breast
 90% of the fat consumed by Americans
is 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
Lean 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.
 The Lean List – some of our favorites
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Bottom Round Steak
Brisket Flat Half
Eye of Round Steak
Eye of Round Roast
Flank Steak
Ground Beef
Petite Tender
Strip Steak
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Tenderloin Steak
Tenderloin Roast
T-Bone Steak
Top Round Steak
Top Round Roast
Top Sirloin Steak
Tri-Tip
American Heart Association
 Extra-lean beef cuts are certified by the American Heart
Association to display the Heart-Check Mark
 Cuts meet criteria for heart-healthy foods as part of an
overall healthy eating pattern
 Participating retailers and operators can use the trusted
Heart-Check Mark to appeal to health-minded consumers
Summary
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Beef is an excellent or good source of 10 essential nutrients
Lean beef fits into a healthy lifestyle
All fats are not created equal
Many of consumers favorite cuts are lean
Nutrition: QUIZ
1. A 3-oz. serving of beef is an excellent or good source of
which of the following nutrients?
A. Vitamin B12
B. Zinc
C. Iron
D. All of the above
Nutrition: QUIZ
2.
Rank the following from lowest to highest calorie content
per 25 grams of protein:
A. Beef
B. Tofu
C. Black beans
D. Peanut butter
Nutrition: QUIZ
3. Beef contributes about how much of the saturated and total
fat found in the American diet?
A. Approximately 50%
B. 20% of the daily value for males, 25% for females
C. 10% or less
D. Beef is fat-free
Nutrition: QUIZ
4.
True or false: True or false: Research shows that including
6 oz. of lean red meat five or more days per week as part of
a healthy diet and lifestyle can be part of a cholesterollowering diet
5.
If a consumer was looking for lean beef, which of the
following cuts would you recommend?
A. Top sirloin steak
B. Chuck eye steak
C. Ribeye steak
D. Tenderloin steak
Nutrition:
QUIZ KEY
1.
2.
3.
4.
5.
D. All of the above (See slide 4)
A, B, C, D (See slide 7)
C. 10% or less (See slide 12)
True (See slide 13)
A. Top sirloin steak (See slide 14)
Resources
 BeefRetail.org
 Nutrition Labeler Tool:
www.BeefRetail.org/NutritionLabeler/
 American Heart Association Heart-Check Mark Food
Certification Program:
www.BeefRetail.org/AmericanHeartAssociationCertific
ationProgram.aspx
 Lean Beef Sales Data
www.BeefRetail.org/SalesData.aspx
 BeefNutrition.org
 FactsAboutBeef.com
 BeefItsWhatsForDinner.com