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We know that a healthy lifestyle means participating in physical activity. PA is important not only used for weight management, but also in the promotion of overall wellness. Physical activity plays an important role in muscle development and metabolism, but also in the prevention of many health complications. PA can help us with : Reducing our stress levels Improving our self esteem (endorphins and physical outcomes) Managing our weight 2
Improving our bone health and muscle composition lowering our blood pressure (and thus risk for heart disease or other disease complications) But unfortunately physical Activity alone cannot change our lives … nutrition is another key in creating this optimal lifestyle. 2
• Another important factor to discuss when talking in terms of health and wellness is the importance of balanced nutrition . • The My Plate icon is one of the best examples to use because it really emphasizes balance and moderation which we know is important in leading a healthy lifestyle and a plan we can follow long-term. MyPlate was derived from the Dietary Guidelines. • Every 5 years the USDA and the Department of Health and Human Services releases a new nutrition set of guidelines. 12-15 researchers bring out the latest research and help the public in applying this research into how to be well by giving these recommendations. 3
Building a plate with all these components in balance and moderation is key to building a healthy lifestyle. • The Dietary Guidelines is the graphic depiction of the ”road to wellness” - which includes eating food from all of the various food groups. Such as (1/4) whole grains, fruits, vegetables, low-fat and non-fat dairy and lean meats. Even the Dietary Guidelines stress the importance of physical activity’s role in combination with nutrition for reaching good health. • One of my favorite sayings that we use a lot is “ GOOD NUTRITION BOOSTS THE BENEFITS OF EXERCISE ”. 3
• So most people aren't familiar with today’s beef, many of you may have this outdated version of beef in your mind. I want you to know that today’s beef is lean and its not your fathers steak. • About 15 years ago you might have walked into a retail store such as a Kroger or Walmart and you would see most steaks with a avg 1 inch trim of fat. • Well that’s a thing of the past because the cattle community got wind that consumers wanted a leaner product and that’s exactly what they did. So over the past years they worked very hard for us to have not only one choice of a leaner product but over 30 cuts that are considered lean. So any cut of beef will have on average a zero inch to a quarter inch trim of fat and usually closer to a zero inch. 4
So there are over 30 lean cuts of beef and on the next slide I will show you some of those lean cuts but before I get to that I want to metnion that I have many people come up to me and say “well what are these lean cuts you talk about and where can I find these for my family??” But what most people are surprised to find is that 66% beef in the retail case are lean and 15 of the 20 most popular cuts sold are lean. So many people are already choosing lean cuts and not realizing that their feelings of “indulging” in a steak is actually a healthy choice when consumed in the right portion size and especially when paired with the right foods such as vegetables and whole grains. 5
• Here is a list of the lean cuts so you can know exactly what those are and if you need a better view this graphic is on our website txbeef.org. • The lean cuts are very comparable to a skinless baked or broiled chicken breast. All of these cuts on average have only 1 more gram of saturated fat than a skinless chicken breast and they all have less saturated fat, calories and cholesterol than dark meat chicken. • We also have to take into consideration that research shows that most people add a cream sauce or eat their chicken fried. So not many people are even consuming their chicken skinless, they are preparing it in a way that adds fat and calories. • The great thing about beef that I love to taut is that it is flavorful on its own- without needing to add any calories for flavor or taste! • So what qualifies as a “lean” cut? • Lean is defined by the USDA as: • For a 3ounce serving: • A lean cut has less than 10 grams total fat, 4.5 grams of saturated fat or less, and less than 95 mg cholesterol 6
• Many of America’s favorite cuts such as the Tenderloin, Strip Steak and 93% lean ground beef 6
• Important to note because beef is often misunderstood in terms of nutrition. Not only is lean beef, just as lean as skinless chicken, it is more nutrient dense. On average, providing you more of the vitamins and minerals you need for good health. • I encourage you to print out the list of lean cuts so you will know how to identify them. • Personal examples/favorites: • many people are surprised that they can choose that lean ground beef enchilada they really want instead of opting for chicken enchiladas. The flank steak is also great and one of my favorites. Not until I came to the beef council was I introduced to steak salads and now I look forward to making steak salads at home with flank steak and I just feel like I'm getting such a nutritious and satisfying meal. T-bone so many people are so surprised how tender and easy it is to throw on the grill and you have something flavorful and healthy at the same time. 7 7
• Beef also has a very misunderstood fat profile. Not only are people are very shocked to find that there are over 29 lean cuts and how they are comparable to skinless chicken but I myself also was very shocked to when I was looking at the research and nutritional breakdown of the fat profile to find that any of the lean cuts of beef that 50% of the fat in a 3 ounce serving are actually monounsaturated fats • Monounsaturated fats are the fats that doctors and American Heart Association are encouraging you to consume more, the same ones that are found in olive oil and known for their heart health benefits. • But now you are saying okay well what's the other 50% of that fat profile? Well again you’d be surprised to know that 20% of those saturated fatty acids are coming from a unique saturated fatty acid called stearic acid. Basically stearic acid has been shown by research that it has a neutral effect on cholesterol levels. So it doesn’t raise or lower blood cholesterol levels. And the other percentage is made up of polyunsaturated fat about 4% in a 3 ounce serving. When you combine all the components of this fatty acid profile we actually have a 70% positive lipid profile 8
• On top of all the nutritional misinformation out there and which protein choices are best for you, some things that can get even more confusing is all the different varieties of beef and what are the differences and do the provide the same nutritional benefits or which one is better for you? • About 15 to 20 years ago when they started the nutritional profile leaner they also wanted to make provide a variety of choices natural, grain-fed, grass finished., cattle farmers and ranchers wanted to make a product that fit each individual lifestyle for their consumers. • While an animal’s diet can impact beef’s fatty acid profile, it remains primarily monounsaturated and saturated acids regardless of feeding practice. • For example, extended grain feeding can actually increase the amount of monounsaturated fatty acids, which has cholesterol-lowering effects. • And feeding grass longer can influence the amount of omega3 fatty acid in beef. Either beef choice offers the same health benefit in healthy balanced diet. Another important thing to note here, is that the 2010 dietary guidelines that beef is actually the number one source of monounsaturated fats to the diet. So when we step back and look how effective and beneficial these monounsaturated fatty acids are on cardiovascular disease we should remember how lean beef is such a great source of that. 9
• One of the things I tell people when they are looking to get those omega 3s in their diet, its really important to compare the source and put it into perspective. You can consume salmon or other fatty fishes twice a week, like recommended from the American Heart Association and get the proper weekly recommended amount since salmon has THIRTY FIVE times more omega- 3’s than grass -finished beef. • Registered Dietitians maintain the belief that fish is the best source of Omega- 3 fatty acids and that consuming ~2 servings of fish a week is the most efficient way to assure you meet the AHA recs for omega-3. 10
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