BEEF – It’s What’s For Breakfast, Lunch & Dinner

17 Dec
As a beef producer I am naturally a beef lover. I love to eat it and I love advocating for it. Last week I attended the Missouri Cattlemen’s Convention and I loved being surrounded by fellow Missouri beef producers who had the same passion as I do. During the convention I spent a lot of time with the Missouri Beef Industry Council crew and couldn’t help but absorb their wealth of beef nutrition information. Today, I want to share with you a few things I learned about how eating lean beef daily can help lower cholesterol and should be part of your heart-healthy diet.
  • A 3oz. serving of lean beef contributes less than 10% of calories to a 2,000 calorie diet, yet supplies more than 10% of the daily value for 10 essential nutrients:
Protein 48%
Selenium 41%
B12 37%
Zinc 33%
Niacin 25%
B6 20%
Phosphorus 19%
Choline 17%
Iron 12%
Riboflavin 10%
  • BOLD – Beef in an Optimal Lean Diet, is a clinical study conducted a Penn State University that evaluated adults with moderately elevated cholesterol levels.  They measured the impact of diets including varying amounts of lean beef on total and LDL cholesterol levels. Participants had a 10% decrease in LDL.
  • The BOLD diet included 4.0 oz. of lean beef per day. Here is an example of what you could eat on BOLD.
Breakfast: Egg w/ red pepper and onion (1 Tbsp. Each)
Low-Fat cheddar (1/4 cup)
Whole wheat bagel (1 small)
Margarine (2 tsp.)
Lunch: Sirloin w/ Sugar Snap Peas & Pasta Salad w/ light dressing
Apple(1 med.)
Dinner: Beef, Mango & Barley Salad (1 1/4 cup salad w. 3 oz. beef)
Dinner Roll (1 small)
Margarine (2 tsp.)
Snacks: Nonfat yogurt (6 oz.)
Low-fat granola (1/4 cup)
Almonds (1 1/2 Tbsp/)
  • There are 29 cuts of beef that meet governmental guidelines for being lean. Download the 29 lean cuts wallet card for an easy reference. Look for for these naturally nutrient-rich lean beef cuts:
Eye Round Roast
Eye Round Steak
Sirloin Tip Side Steak
Top Round Roast
Top Round Steak
Bottom Round Roast
Bottom Round Steak
Top Sirloin Steak
Brisket, Fat Half
95% Lean Ground Beef
Round Tip Roast
Round Tip Steak
Round Steak
Shank Cross Cuts
Chuck Should Pot Roast
Sirloin Tip Center Roast
Sirloin Tip Center Steak
Chuck Should Steak
Bottom Round (Western Griller) Steak
Top Loin (Strip) Steak
Shoulder Petite Tender
Should Petite Medallions
Flank Steak
Should Center (Ranch) Steak
Tri-Tip Roast
Tri-Tip Steak
Tenderloin Roast
Tenderloin Steak
T-Bone Steak

For more information check out www.beefitswhatsfordinner.com.  You can also get lots of great beef recipes from the Missouri Beef Council. Keep up with how Beef Checkoff dollars are being put to work by following @BeefCouncil and @BeefUSA on Twitter.

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