Protein Power House
Did you know that a person should take in at least 0.5-0.7 grams of protein per pound of body weight per day? This means that a woman weighing 130 pounds should ingest at minimum 65g of protein daily, while a man weighing 180 pounds should eat a minimum of 90g of protein each day.
Research reveals that it's most beneficial for overall health and wellness that protein intake is spread evenly throughout the day.The folks at the Cattlemen's Beef Board say that the best way to accomplish this is to aim at eating at least 25g per meal throughout the day and supplement that intake with protein-packed snacks.
Calories vs. Protein
Eating enough protein in your daily diet can, however, cause an influx of calorie intake that might not be beneficial to weight loss or management. For example, in order to get 25g of protein from quinoa, you'd have to eat three cups of it. First of all, who wants that much quinoa?! Second, that's 666 calories for one meal!
Similarly, to get 25g of protein from everyone's favorite snack, peanut butter, you'd have to munch on six tablespoons of it! While that might sound delicious, it also adds up to 564 calories and not very nutritionally balanced.
Beef to the Rescue
Never fear, beef is here! If you were sitting there dreading the thought of three cups of quinoa for dinner tonight, stop what you're doing! You see, here at the Alabama Cattlemen's Association our producers are working hard each and every day to offer you a much tastier and nutritionally-balanced option.
Beef not only provides you with the 25g of protein you need at meal time, but it does it in a much smaller amount and much fewer calories. To explain, only 3-oz of lean beef will get you your 25g of protein at meal time with only 154 calories accompanying it!
What's LEAN Beef?
In order for beef to be qualified as "lean," it must meet four criteria set by the USDA. (These criteria are based on a 3-oz serving of beef, which is about the size of your iPhone!)
- Nearly half of the daily value for protein
- Less than 10 grams of fat
- 4.5 grams or less of saturated fat
- Less than 95 mg of cholesterol
Not only will lean beef help you get the daily protein you need, but because it is an animal protein, it provides you with a high-quality protein that contains all the essential amino acids the body needs for optimal health.
Beef "Moo"trients
Speaking of optimal health, beef not only provides you with protein, but nine other powerhouse nutrients! Those are:
- Iron- helps your body use oxygen
- Choline- supports nervous system development
- Selenium- helps protect cells from damage
- Vitamin B12- helps maintain brain function, provides energy
- Vitamin B6- helps maintain brain function, provides energy
- Zinc- helps maintain a healthy immune system
- Phosphorus- helps build bones and teeth
- Niacin- supports energy production and metabolism
- Riboflavin- helps convert food into fuel
Moral of the Story? Eat More Beef.
So, whether you're trying to lose weight, gain muscle or simply feed your family, take the more nutritionally-sound track and eat more beef. It's safe, wholesome, nutritious and convenient!
