HY 07/03: Here’s the Beef | Lehigh Valley Hospital

Can burgers and steaks be part of a healthy diet?

If you can’t resist the aroma of a juicy steak on a grill but are afraid of the effects on your waistline or your heart, here’s some good news. “As long as you buy the right cut, prepare it properly and limit your serving size, beef can be a healthy part of your diet,” says registered dietitian Jennifer Brennan of Lehigh Valley Hospital and Health Network.

Beef is an excellent source of protein, iron, zinc and vitamin B12 (see next page). But the high fat content in red meat raises your risk for heart disease and colon rectal cancer, and some scientists link beef from hormone- and antibiotic-fed cattle with premature puberty, falling sperm counts and the growth of antibiotic-resistant germs.

To get around these risks, watch portion size and fat content and if possible, choose organic beef. “It’s worth paying extra for,” says family physician William Kracht, D.O., of Lehigh Valley Hospital and Health Network. “Organic beef is hormone- and antibiotic-free and has more essential fatty acids, the good fats.” Here’s how to make the right choices for your family.

In the grocery

Go lean. Fatty meats raise cholesterol, so choose a cut with minimal visible fat. The leanest cuts are labeled “loin” or “round” and are at least 90 percent lean (for ground beef, at least 85 percent).

Look for “organic” or “natural” on the label. Organic beef is readily available in health food stores, and you may find brands like Laura’s Lean Beef in your neighborhood grocery.

In the kitchen

Keep servings small. A healthy diet includes no more than 3 ounces of beef daily (about the size of a deck of cards). Instead of viewing meat as the main course, think of it as a flavorful addition to a diet rich in vegetables and whole grains.

Use low-fat cooking methods. When you bake, broil or grill meat rather than frying, you don’t add extra fats like butter or oil.

Don’t undercook. To protect against salmonella, use a meat thermometer to ensure that whole cuts like steaks and roasts reach an internal temperature of at least 145 degrees (a pink, but not red, center). Ground beef should reach at least 160 degrees, with no pinkness in the center or juices.

Don’t blacken beef. Over-grilling can produce cancer-causing chemical compounds. Reduce the risk by using a citrus marinade before grilling.