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The Skinny on Lean Beef

The Skinny on Lean Beef. Stacy Bates, RD. “It ain't what people don't know that hurts them; it's what they know that ain't so.” - Mark Twain. Everybody Needs Activity. And Good Nutrition!. Go Lean with Protein!. Tips to help you make wise choices from the meat & beans group:

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The Skinny on Lean Beef

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  1. The Skinny on Lean Beef Stacy Bates, RD

  2. “It ain't what people don't know that hurts them; it's what they know that ain't so.”- Mark Twain

  3. Everybody Needs Activity

  4. And Good Nutrition!

  5. Go Lean with Protein! • Tips to help you make wise choices from the meat & beans group: • Go lean with Protein • Choose a lean cut of meat • The leanest beef cuts include round steaks and roasts (eye round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.

  6. Today’s Beef is Lean

  7. Not Your Father’s Steak… • 66% beef in retail case is LEAN • 15 of top 20 most popular cuts sold are LEAN Source: FreshLook Marketing Group, 52 Weeks, ending 9/28/08

  8. 29 Lean cutsof Beef • -Less than 10 grams Total fat • -Less than 4.5 grams Sat. fat • -Less than 95 mg cholesterol • Tenderloin • T-bone • Strip Steak • Top Sirloin • Round Steak • Lean Ground Beef

  9. On average ONLY 1 more gram of saturated fat than a skinless chicken breast

  10. Beef’s Misunderstood Fat Profile • 50% MUFA- same heart healthy kind found in olive oil • 20% Stearic Acid- neutral saturated fatty acid • Similar amounts of cholesterol to skinless chicken

  11. A Lean BEEF Choice for Everyone

  12. 1% n-3 0.4% CLA CLA n-3 5% 5% n-6 n-6 45% 45% SFA SFA 46% 46% MUFA MUFA Average Fat Profile of Beef Grass-Finished Grain-Finished

  13. Putting it Into Perspective Comparison of a 3 oz cooked Top Loin Steak Calculations derived using data from Leheska et al., Journal of Animal Science 2008

  14. Beef in an Optimal Lean Diet Fruits Vegetables Whole Grains Lean Proteins Low fat Dairy Weight Control Smoking Cessation Reduced Alcohol Intake Increased Physical Activity

  15. Lean Beef &Heart Health • 1982 Flynn et al., AJCN, 35(5): 935-42. • 1988 Bonanome and Grundy., NEJM 318(10):1244-8. • 1991 Scott et al., Nutr Metab Cardiovasc Dis 1:25-30. • 1994 Scott et al., Arch Intern Med. 154:1261-1267. • 1999 Davidson et al., Arch Intern Med 159: 1331-1338. 36 weeks; n=200 • 2000 Hunninghake, et al., J. Am Coll Nutr, Vol 19 • No. 3, 351-360.76 weeks (19 months); n=200 • 2003 Layman, et al. J Nutr, 133: 411-7 • Westerterp-Plantega, Curr Opin Clin Nutr Metab Care, 6:635-8 • 2005 Layman, et al., J Nutr, 135: 1903-10 • Li D, et al., Asia Pac J Clin Nutr. 2005;14:113-9.

  16. Beef: A Nutrient-Rich Food A 3-oz serving of Lean Beef = 179 Calories & 10 Essential Nutrients

  17. Protein Consumption Myth Minimal (RDA) vs Optimal (AMDR) 1 2 1 2 1. National Health and Nutrition Examination Survey2. Acceptable Macronutrient Distribution Range

  18. Truth on Red Meat Consumption On average, Americans are consuming about 2.3 oz (65 g) of red meat per day 38% are not meeting the RDA for zinc 32% are not meeting the RDA for iron and vitamin B6 20% are not meeting the RDA for v vitamin B12, protein, niacin and riboflavin Based on the RDA, Continuing Survey of Food Intake by Individuals (CSFII) 1994-1996, 1998

  19. The POWER of Protein... • Increases Satiety • Promotes Muscle Growth • Aids in Weight Management • Fuels Activity, Strength & Metabolism • Role in preventing chronic disease 1Wolfe R. The underappreciated role of muscle in health and disease. American Journal of Clinical Nutrition. 2006. 84:475-482.

  20. Protein’s Role in Optimal Health • Provide energy • Help metabolize other nutrients • Deliver oxygen to muscle tissues • Boost Immunity • Brain Power • Enhance weight loss via satiety • Greater blood glucose control • Positive lipid profiles • Maintain lean muscle mass Layman, D. role protein in wt management. J Clin Nutr. 2006.

  21. Dietary Protein & Sarcopenia • Skeletal muscle mass declines 0.5 – 1.0% per year starting around 40years of age • Protein intake and efficiency decreases with age • Less anabolic sensitivity to amino acids and insulin • Lower hormone production • Many studies demonstrate increase in muscle protein synthesis (without breakdown) after protein ingestion • Associated with 3-4 fold increase of risk of disability Am J Clin Nutr 2008;87(suppl):1562S-6S

  22. ** 50% increase Dietary protein and muscle growth 0.14 0.12 0.1 Protein Synthesis (%/h) 0.08 Young Elderly 0.06 0.04 0.02 0 30 g protein (4 oz beef) Fasting Symons et. al. AJCN, 2007

  23. How much Protein do we need? 60 50 Young Elderly 40 Muscle Protein Synthesis (mg Phe/leg) 30 20 10 0 < 20 g protein 30+ g protein Adapted from Katsanos et. al. AJCN, 2005

  24. How much protein are we getting ? Breakfast Lunch Dinner ? ? ? Grand latte (skim) 16 g 4 g you wish ! 6 g 6 g 26 g 8 g 9 g 24 g 5 g 30 g 13 g 10 g

  25. M. Growth M. Breakdown Typical Daily Protein Distribution 50 g 8 g 8 g 66 g + + max

  26. Anabolism Catabolism Optimal Daily Protein Distribution? 66 g 26 g 20 g 20 g + + max Am JClin Nutr 2008;87(suppl):1562S-6S

  27. Does a “typical” diet maximize protein growth ? {Maximum protein synthesis} Breakfast Lunch Dinner Breakfast Lunch Dinner ~10 g ~20 g ~60 g ~30 g ~30 g ~30 g protein protein protein protein protein protein I exercise in the morning – what should I eat for breakfast?

  28. ** 100% increase 50% increase Protein + Exercise = Greater Muscle Growth ** 0.18 0.16 0.14 0.12 0.1 Young Protein Synthesis (%/h) Elderly 0.08 0.06 0.04 0.02 0 Protein + Exercise Fasting Protein meal

  29. 25 Gram Protein Calorie Comparisons Three ½ cup servings black beans 374 calories 1 ¼ cups raw tofu 236 calories 3 ounces lean beef 180 calories 7 tablespoons peanut butter 670 calories

  30. High quality, complete protein Great source of 10 essential nutrients Easy to eat the foods you enjoy! Why Lean Beef? 29 Lean Cuts. One Powerful Protein

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