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Spring Into
Healthy Eating
Get The Skinny On Beef... |
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There are at
least 19 cuts of beef that
meet the government labeling
guidelines for lean or extra
lean.
According to government
guidelines, a serving
qualifies as "extra lean" if
it has less than 5g total fat,
2g or less saturated fat and
less than 95mg cholesterol per
3.5 oz. serving. A serving
qualifies as "lean" if it has
less than 10g total fat, 4.5g
or less saturated fat and less
than 95mg cholesterol per 3.5
oz. serving. In addition to
the cuts listed on the chart
below, 95% lean/5% fat ground
beef is also considered lean.
Find out how beef compares to
chicken in fat content and
nutrients... |
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US
Department of Agriculture,
Agricultural Research
Service, 2002. USDA Nutrient
Database for Standard
Reference, Release 15.
Nutrient Data Laboratory
homepage:
www.nal.usda.gov/fnic/foodcomp
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A New Look At Ground Beef
New USDA data shows 95% lean
ground beef is leaner than
you think. In fact, it meets
the government guidelines
for lean. Like all beef, a 3
oz. serving also provides
high percentages of the
Daily Value* of these
essential nutrients:
protein, zinc, vitamin B12,
selenium, phosphorous,
niacin, vitamin B6 and iron.
By comparison, 95% lean
ground beef provides low
percentages of your daily
calories (7%), saturated fat
(11%) and total fat (8%).
*
Based on a 2,000 calorie
reference diet US Department
of Agriculture, Agricultural
Research Service, 2002. USDA
Nutrient Database for
Standard Reference, Release
15. Nutrient Data Laboratory
homepage:
www.nal.usda.gov/fnic/foodcomp
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Lean Cuts Are America's
Favorite Cuts!
Lean cuts are some of
America's favorites. See
what the most popular lean
cuts are at home and out on
the town... |
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At home:
Top Sirloin Steak
Top Round Steak
Round Tip Steak
T-Bone Steak
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At restaurants:
Tenderloin Steak (filet
mignon or medallions)
Top Loin Steak (strip or
New York)
Top Sirloin Steak
T-Bone Steak
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Get The Facts On Fat
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There's a common
misperception
that the majority of
beef's fatty acids are
saturated. In reality,
foods that contain fats
come in fatty acid
packages containing
various amounts of
saturated fat,
monounsaturated fat and
polyunsaturated fat.
Same goes for beef.
Compared to the
boneless, skinless
chicken breast, there's
only one more gram of
saturated fat in an
average 3 oz. serving of
the six leanest beef
cuts. In addition, there
are six more lean cuts
that are lower in fat
and saturated fat per 3
oz. serving than a
skinless chicken thigh.
To learn how beef
compares to other foods,
take a closer look at
the
Fatty Acids Comparison
Chart.
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Based on USDA data using the
beef composite of trimmed
retail cuts, separable lean
only, ¼” trim, all grades,
cooked, and chicken,
broilers or fryers, meat
only, roasted.
Total fatty acids include
saturated fat,
monounsaturated fat and
polyunsaturated fat. Total
fatty acids do not equal the
total fat value because the
fat value may include some
non-fatty acid material,
such as, glycerol,
phospholipids, and sterols.
US Department of
Agriculture, Agricultural
Research Service, 2002. USDA
Nutrient Database for
Standard Reference, Release
15. Nutrient Data Laboratory
homepage:
www.nal.usda.gov/fnic/foodcomp.
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Put The Taste of Lean
Beef To The Test!
Try these
great recipes that
feature lean beef with your
family tonight. From stir
fry to kabobs and steaks to
salad - beef has an
important place on your
healthy dinner table.
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