Beef can have a place in your diet as long as you know how to buy cuts that are lower in fat and that have a lower risk of causing a food borne illness. Beef has a variety of nutrients that are important for good health, including protein, iron, zinc and B vitamins, reports the Cattlemen's Beef Board and the National Cattlemen's Beef Association. Lean cuts of beef make a great addition to a stir-fry, salad or served alongside some vegetables. Six oz. of lean beef per week fits well into a healthy and balanced diet.
Step 1
Choose the right cut of beef. Lean choices include round steak, 95 percent lean ground beef, strip steak, T-bone steak, tenderloin steak, and shoulder or arm roasts. Extra lean choices include round roast or steak, top sirloin steak and bottom round roast. These cuts contain less saturated fat and cholesterol than other choices, which makes them healthier ones. At the same time, they still contribute a healthy amount of nutrients to your diet.
Step 2
Look for cuts of beef that are labeled, "choice" or "select." These cuts are lower in fat than those labeled as "prime." If you aren't sure about the cut you want to buy, check with the supermarket's meat manager who can help you find what you are looking for.
Step 3
Opt for cuts of beef that don't have a lot of visible fat. Those that are heavily marbleized are going to be higher in fat and cholesterol than those that aren't. Once home, be sure to trim any additional fat from the edges of your beef before cooking to keep it healthy.
Step 4
Consider grass fed beef. Beef that comes from cows that are primarily fed grass instead of grains contain less fat. In addition, the fat that it does have is higher in omega 3 fatty acids than traditional beef products. This is because the cows are getting higher doses from their diets, which is then passed on to you through the meat from those cows. In addition, grass fed beef is less likely to contain illness causing pathogens, such as E.coli. The label on the cut of beef will identify it as grass fed. Many supermarkets carry this healthier type of beef, but you may have to go to a health food store or specialty grocery store to find it if your local grocer doesn't.
Step 5
Cook your beef properly. It is impossible to tell whether a cut of beef is infected with something that could make you sick just by looking at it in the grocery store. For this reason you should always cook beef thoroughly, which is 160 F. Use a meat thermometer to be sure you are reaching a safe cooking temperature. This is most important when cooking ground beef since it is the most common source of illness among beef products. If there has been a recent recall, you can find out where the infected beef came from and avoid items from that location.
Things You'll Need
- Label on beef products
References
- Women'sHealth: Grass is Greener: Buy Healthy Meat
- MayoClinic.com: Buying Beef? A Guide to Choosing the Leanest Cuts
- Cattlemen's Beef Board and National Cattlemen's Beef Association: Don't Miss Out on the Benefits of Naturally Nutrient-Rich Lean Beef
- Cattlemen's Beef Board and National Cattlemen's Beef Association: Make it 160F for a Safe and Savory Burger
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