If you are below your protein DRI and you have not eaten more than two servings of red meat for the week, lean ground beef is a solid choice. Fats help your body process vitamins, but too much leads to health problems. The fat content of a serving of ground beef is 4 grams, 2 grams of which are saturated.
Is beef good for you on a diet?
For years, health experts have been admonishing us to eat less red meat. But steak is not always bad for the waistline. In fact, a lean cut of beef has barely more saturated fat than a similar-sized skinless chicken breast. Like eggs, steak is loaded with protein and can keep you feeling full longer.
Top 9 Healthiest Foods to Eat to Lose Weight and Feel Great
- Meat. This includes beef, pork, lamb, chicken and various other animals.
- Fish. Popular types of fish include salmon, trout, haddock, cod, sardines and many others.
- Eggs. Eggs are among the healthiest foods on the planet, and the yolk is by far the most nutritious part.
- Nuts and Seeds.
- Fats and Oils.
Red meat, including hamburger, tends to be overlooked as part of a nutritious diet; but moderate amounts fit perfectly into a balanced diet. Hamburger meat packs your meal with nutrients, like iron, vitamin B-12 and protein. So if you're a generally healthy person, a hamburger once in awhile may have some benefits.
Ground round can also be labeled as extra-lean ground beef. Ground sirloin: This is one of the leanest, but also most expensive, forms of ground beef. It contains about 10 to 14% fat and comes from the midsection of the animal.
Ground chicken is similar to ground turkey in its appearance and nutrition content. Raw ground chicken (and ground turkey) usually has a softer consistency than ground beef or ground pork. Lean ground chicken has 170 calories, 9 grams of fat, and 22 grams of protein in a 3 ounce serving.
TLC Daily Food Guide to Lower Your Cholesterol Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
- To lower your blood cholesterol level, choose only the leanest meats, poultry, fish and shellfish.
- In general, chicken and turkey are low in saturated fat, especially when the skin is removed.
This quintessential protein is healthier than you thought. It turns out that beef isn't just OK to eat—it's actually good for you, says Carolyn O'Neil, M.S., R.D. Take a look at what lean ground beef is packing: It's loaded with nutrients and antioxidants, including zinc, vitamin B6, and alpha lipoic acid.
The leanest options are 90/10 or 93/7 ground sirloin, meaning 90 or 93 percent beef ground from the lean cut of sirloin and 10 or 7 percent fat. Four ounces of 90/10 ground sirloin contain 200 calories, 11 grams of fat and 23 grams of protein, making it a great red meat addition to any diet plan.
In fact, when incorporated into a healthy, varied diet, research shows red meat can be a great source of high-quality protein and essential nutrients such as iron, zinc, and vitamin B12. While burgers are a fast-food staple usually limited to cheat days, homemade versions can be healthy and delicious.
That means the ground beef has 20 percent fat and 80 percent lean beef. To be called “lean,” ground beef must have a lean point of 92% lean/8% fat or higher. “Extra lean” ground beef must have a lean point of 96% lean/4% fat or higher.
That refers to the makeup of the meat, not its nutritional content, Underly told us "80/20" means a breakdown of 80 percent lean beef to 20 percent fat, typically ground chuck. "85/15" is 85 percent lean and 15 percent fat (ground round) and "90/10" is 90 percent lean and 10 percent fat (ground sirloin).
” With 336 calories, 15 grams of fat and 432 milligrams of sodium, the beef patty is not on the same health plane as, say, a crisp green salad loaded with vegetables. But Harrison says the patty does rate better than many other fast food choices.
Processed meat refers to choices such as bacon, sausage, ham, hot dogs and bologna. However, fresh red meat – which refers to beef, lamb and pork – whether it is solid (like a steak or roast) or ground (like meatloaf or hamburger) is linked to colorectal cancer risk when consumed in amounts beyond 18 ounces per week.
According to the United States Department of Agriculture Food Safety and Inspection Service, the maximum allowable fat content in any hamburger or ground beef is 30 percent, or 70 percent lean. Ground chuck ranges from 80 to 85 percent lean. Ground round is 90 percent lean, and ground sirloin is 97 percent lean.
A healthier mince option is one with a lower fat content. Mince is graded by the amount of fat it contains and often the label will highlight fat content. As a guideline, mince with a fat content of 10% or less is considered low in fat while mince with less than 4% fat is considered very lean.
The thigh is a much fattier cut of meat and can end up the same if not higher in calories and fat than beef mince and undoing all your good intentions! Equally, always try and choose a lean beef mince - 5% or less fat.
Watch the ground. Ground poultry can have as much fat as ground beef has, or more, because it often includes dark meat and skin. To make the leanest choice, choose ground breast meat, or look for 90 percent lean ground chicken or turkey.
French fries and potato chips. These are made from the unhealthiest fats, hydrogenated vegetable oils. Rich in trans-fats, these increase LDL or bad cholesterol and reduce HDL or good cholesterol. Eggs are actually good for your health but not if you have high cholesterol.
Eating salmon can improve your "good" HDL cholesterol, but it won't lower your "bad" LDL cholesterol. The American Heart Association recommends eating fatty fish like salmon at least twice per week for heart-healthy benefits. Other fish that contain omega-3s, such as mackerel, tuna and sardines, can also help.
If you have high cholesterol already, limit your cholesterol intake to 200 mg per day. A 3 oz. serving of skinless roasted chicken contains between 70 mg and 80 mg of dietary cholesterol, depending on whether it is dark meat or light meat. This is about 25 percent of your recommended cholesterol for the day.