Beef gets a bad rap, sometimes for good reason. Joy Bauer, RD, best-selling author and NBC's Today show nutrition expert, shares her best tips for preparing and eating beef—the healthy way.
By Joy Bauer, RD, Woman's Day
In the mood for a burger?
First, know this: The World Health Organization recently classified red
meat as a probable cause of cancer, and the American Heart Association
recommends limiting it because it is often high in saturated fat, which
could contribute to heart disease. However, the news isn't all bad. One
study found that eating up to 5 ounces of lean beef a day—as part of a
heart-healthy diet—may help reduce cholesterol. So don't toss that steak
knife yet! Make these smart moves.
1. You shouldn't eat more than two burgers each week.
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for no more than 18 ounces a week (equal to about two restaurant
burgers). Ideally you'd eat less than that, so use a step-down program
to reach your goal: Gradually slash the amount you eat in half until you
hit two 4- to 5-ounce servings per week. Remember that restaurant
servings can be quite large—6 to 10 ounces or more—so always check the
size on the menu or ask the waiter. And make processed and fatty meats
like hot dogs and bacon a rare splurge, no more than twice a month.
2. You should avoid potentially cancer-causing cooking techniques.
Heating
meat at high temps or exposing it directly to a flame or a hot surface
can lead to the production of cancer-causing compounds. Frying and
oven-broiling are two of the most troublesome cooking techniques,
according to research. To minimize your risk, marinate your meat before
cooking, avoid prolonged cooking, and don't eat charred pieces.
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3. You can save money by mixing in other proteins.
Combine ground beef with lentils, cooked beans, or lean turkey meat (go 50/50).
You'll get the same hearty satisfaction, but save yourself calories,
fat, and money. You can use the mix for meatballs, tacos, casseroles,
burgers, sloppy joes, and meatloaf.
4. Make burgers with 90 percent lean meat—only.
Make your burgers about 3 to 4 ounces each (roughly the size of your palm), and look for ground beef that's at least 90 percent
lean, which you can find at grocery stores. To maintain flavor and
juiciness, flip the patties only once and don't press down on them. When
the burger is cooked, pile on vegetables like grilled onions, slaw, and
roasted red peppers.
5. You should serve your family grass-fed beef.
Studies suggest that grass-fed beef is healthier than beef from conventionally fed cattle because it contains more omega-3s and certain vitamins. Look for labels that say "100 percent grass-fed" to ensure that the cattle have been given only mother's milk and grass.
6. Opt for one of these lighter cuts of beef to save on calories.
- Eye of round roast and steak
- Sirloin (tip side steak and top steak)
- Top round roast and steak
- Bottom round roast and steak
- Filet mignon
- Flank steak
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