Think losing weight means eating turkey breast and grilled chicken meal after meal? Think again, because it’s okay to “beef up” your diet.
A healthful, weight-conscious eating plan can include beef as long as you pay close attention to the cuts you choose and the portion sizes you eat.
In fact, making beef a regular part of your meal plans can be an excellent way to enjoy a wider variety of entrees, ensure sufficient protein intake, and increase good nutrition (beef is a good source of iron, zinc, and vitamins B6 and B12).
A standard serving of beef is three ounces, which is about the size of a deck of cards. A serving of a lean cut of beef contains between four and nine grams of fat, which can easily be worked into most reduced- or low-fat diets.
Make the Grade
The USDA grades beef as either prime, choice, or select.
Prime grade beef--which is usually only available at restaurants--is the fattiest selection. This is due to its heavy “marbling” (white flecks of fat within the meat muscle), which makes it very flavorful and tender.
A 12-oz. serving of prime rib at Roadhouse Grill, for example, contains a whopping 1,034 calories and 88 grams of fat, according to my fitness-pal app. That's nearly a day’s worth of calories if you’re aiming for a 1,500 calorie diet and more than the recommended daily allowance of fat.
Choice and select grades of beef have less fat per serving because they feature less marbling.
One piece of cooked choice grade beef contains approximately 500 calories and 25 grams of fat, according to calorie-count.com. Though choice grade selections contain about two more grams of fat per serving than select grade, they may actually contain less fat per serving than some types of poultry.
Select grade beef (also referred to as “lean cut” at some supermarkets) is the leanest choice.
What "Lean" Means
The USDA describes "lean" as 100 grams of beef that contains no more than 10 grams of fat, 4.5 grams of saturated fat, and 95 milligrams of cholesterol.
"Extra lean" indicates 100 grams of beef that contains no more than 5 grams of fat, 2 grams of saturated fat, and 95 milligrams of cholesterol.
Trimming away beef's visible fat cuts its fat content by about half.
The Cut Counts
Understanding the variety of cuts available is another important factor in making the right choice when selecting beef.
The cut of beef refers to its location on the steer; meat that has been taken from the ribs or shoulder is the fattiest, while meat from the round or behind is the leanest.
Look for cuts of beef with the words “round” or “loin” in the name. This means the beef contains as few as three grams of fat per 3-oz. portion after it is trimmed and cooked.
Smart Selections
The American Dietetic Association recommends the following selections as good beef choices:
- eye of the round
- top round steak
- top round roast
- sirloin steak
- top loin steak
- tenderloin steak
When selecting ground beef, you should also look for the words “loin” or “round”. You can compare packages to look for the highest percent lean as listed on the label as well.
The cut of the beef should always be indicated on the label. If you’re unsure of the cut of meat you are considering purchasing, don’t hesitate to ask the butcher.
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