Beef, It Should Be for Dinner

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Where I grew up, beef was on the menu at least four days a week.

My Dad worked for my grandpa and grandma on the farm, so we had a lot of beef.

Besides having access to a lot of beef, we ate it for the nutritious benefits you can only find in a few other foods.

Here is a look at the nutritional value of 1 serving (3 oz) (85g) of 90% lean/10% fat ground beef, cooked, loaf, or baked.

Calorie Information:

• Calories 182 (762 kJ) 9% 
• Carbohydrate 0.2 (0.8 kJ) 
• Fat 85.1 (356 kJ)   
• Protein 96.6 (404 kJ)  
• Alcohol 0.0 (0.0 kJ)

Protein:

• Protein 22.6g 45%

Vitamins:

• Vitamin E (Alpha Tocopherol)0.3mg2%
• Vitamin K0.9mcg1%
• Thiamin 0.0mg2%
• Riboflavin 0.1mg9%
• Niacin 4.4mg 22%
• Vitamin B60.3mg15%
• Folate 5.1mcg 1%
• Vitamin B12 2.1mcg 35% (B12, comes from red meat, dairy, and eggs.)
• Pantothenic Acid 0.5mg 5%
• Choline 73.0mg 
• Betaine 6.1mg

Fats:

• Total Fat 9.4g 15%
• Saturated Fat 3.7g 19%
• Monounsaturated Fat 4.0g 
• Polyunsaturated Fat 0.3g 
• Total trans fatty acids 0.6g 
• Total trans-monoenoic fatty acids~  
• Trans-polyenoic fatty acids~ 
• Omega-3 fatty acids 34.8mg
• Omega-6 fatty acids 263mg

Minerals:

• Calcium 11.1mg 1%
• Iron 2.5mg 14%
• Magnesium 17.9mg 4%
• Phosphorus 164mg 16%
• Potassium 255mg 7%
• Sodium 51.8mg 2%
• Zinc 5.7mg 38%
• Copper 0.1mg 3%
• Manganese 0.0mg 0%
• Selenium 18.4mcg 26%

• Beef also contains creatine which induces the body to create testosterone, so boys grow to be men.

Now, I didn’t give you this list so you could skim through it. Really take a look and see everything beef has to offer your body.

People get so scared when they see the fats listed, but our bodies need animal fats. Like anything use moderation and get beef that is at least 80% lean. When cooking ground hamburger, drain the grease from the pan to eliminate even more fat.

Fat adds flavor, which is why people around the world still love a hamburger. Do you think a big juicy burger would taste the same unless it had a little fat in it? The answer is, no, it wouldn’t.

Now if you prefer a steak over hamburger, by all means eat that. The key is to include quality lean beef in your weekly meal planning.

I am 5’10 weigh 130 lbs. and have been eating beef at least three times a week for my entire life. Did I just give my weight? Yes, I did. Why? Because I want you to understand that you don’t have to be afraid of food.

Our bodies can do amazing things, but we have to be smart. When you eat healthily and use good judgment your body will take care of the rest.

Bad Choices Include Eating These Types of Foods:

1. Sugar
2. Processed foods
3. Deep-fried food
4. Chips
5. High saturated fatty foods
6. Fast food

Alright, I know I didn’t make friends with that list, but the truth hurts sometimes. If you don’t want a sunburn, put on sunscreen, the same as, if you don’t want to have weight or health issues eat healthily. I don’t think I can put it any simpler.

Healthy Choices Include Eating These Types of Foods:

1. Fresh veggies
2. Lean beef, pork, fish, chicken, lamb and other types of meat.
3. Fresh fruit
4. Fresh, fresh, fresh or homemade.

Beef is not the culprit when it comes to gaining weight or having your cholestrial high. Over eating is the biggest reason people struggle and then it’s sugar.

All of these diets that take out beef or other meats are ridiculous, in my opinion. Yes, I think we can all benefit from fasting a specific type of food, but not remove it permanently unless we are talking about garbage foods.

So that’s it. Beef, It Should Be for Dinner!

–Heather Earles

If you ever wonder why boys are losing muscle mass, then take a look at this article and the health risks of eating soy. https://heatherearles.com/soy/