A key part of any balanced diet is protein, and some of the best sources of protein are lean meats. Beef is one of the best sources of not only protein, but Iron, vitamin B12, carnitine, and some studies have even shown beef to have anti-cancer properties.
Incorporating beef in to your diet and personal training schedule in New Jersey means that you need to understand exactly what kind of beef to choose, and how much of it you should be eating.
Beef in a Nutritious Diet
Beef is possibly one of the most misused meats out there. On the one hand it can be incredibly lean, its super high in protein, and it provides vitamins and minerals that are essential to maintaining a healthy body, but on the other hand the ways in which it is eaten, or the cuts that are eaten can negate the massive benefits from this protein source.
The beef that you eat should always be lean, cooked in light sauces, and the portion you eat should be around the size of your open palm. Compared to the average diet, this may be a significant reduction in the amount of beef you usually eat in one sitting.
Know Your Portion
When you’re training in New Jersey to lose fat, build mass, or just get in to leaner shape, portion size is arguably more important than the actual meats that you eat. When it comes to beef this is especially true. The average American eats almost twice as much beef in one sitting than is recommended by doctors. A portion of roughly one open palm (which is roughly 3oz) is plenty of protein to include on your meal plate.
How often is Too Often?
Aside from portion size, there’s also the issue of how often should beef be eaten? Beef is a red meat and because of this it contains plenty of iron. Iron is essential for any diet, but especially more so for women. However if you’re eating too much, iron in the blood could approach unhealthy levels. Throughout any week, you shouldn’t consume any more than 1.5 pounds of red meat. This means a total of about eight 3oz servings of red meat. Aside from beef, you should take some of these servings in alternatives like lean lamb.
It’s all about the Cut
Even with the right serving sizes and eating a healthy amount of beef each week, there’s still the question of what kinds of beef should you be eating? Because some cuts contain an unhealthy ratio of fat, it’s best to stick to the lean cuts. Ground beef should be eaten the least, because it contains high amounts of fat and parts of the cow that aren’t generally considered nutritious. If possible, choose lean ground beef, or for the healthiest selection, choose eye round, sirloin, top round, or bottom round cuts of roast and steak.
Here’s the lowdown on beef: With the right choices you can make beef the important part of your diet that it should be, however it’s essential to remember that low fat cuts, portion sizes, and how regularly you’re eating beef will all contribute to its benefits on your training in New Jersey, and your overall nutrition scheme.