team beef: beef nutrition overview

Team Beef:How Beef Helps to Fuel You

Presented by:

Shelley Johnson, RD

Overview

• Why We’re Here

• Importance of Protein

• How to Give Your Body What It Needs

• Today’s Beef

• Your Workout Partner & Support Tools

Why We’re Here Today

Everybody Needs Activity…

…And Good Nutrition!

Why Protein is an Important Part of a Balanced Diet?

It All Starts With Protein

• Top reasons that protein should be in your diet:• Manage Weight

• Boost Immunity

• Brain Development

• Prevent Disease

Weight Management

The protein in lean beef helps you to control weight by:

• Building muscle

• Increasing calorie burning

• Fueling physical activity

• Preserving muscle while increasing fat loss

• Keeping hunger at bay

Physical Activity: Fueled by Protein

Physical activity is more effective when coupled with a protein-rich diet

• The closer the lean protein is consumed to the time of exercise, the more lean muscle you build.

• And helps you maintain muscle while losing fat.

Protein for Performance

No matter how active you are, lean beef helps to power your performance.

The protein and nine other nutrients in beef work together to help build muscles and keep your body healthy.

Training & Recovery

Nutrition during training is critical to race-day success!

Nutrition after your race is just as important – to get you back into training mode and maintain your fitness as you gear up for your next race.

Adequate protein and other nutrient-rich foods will help you build and repair muscles.

How to Give Your Body What it Needs

How to Give Your Body What It Needs

Eating lean protein multiple times a day helps to build muscle.

13

A natural source of 10 essential nutrients

The Caloric Cost of Plant Protein

Today’s Beef Is Different

Composition of beef has become leaner over timeo Total fat ↓ 34%*

o Saturated fat ↓ 17%*

Many of your favorite cuts

qualify as “lean” by USDA

Definition of “Lean”

<10 g total fat

< 4.5 g saturated fat

< 95 mg cholesterol**Per 3.5 oz serving

* Values are for 100 grams of sirloin steak, cooked via broiling (Watt and Merrill, 1963; USDA, 2010)

The Evolution of Lean Beef

Surprise Yourself with Lean Beef

• Eye of Round Roast

• Tenderloin Roast and Steak

• Strip Steak

• Top Sirloin

• Bottom Round Roast and Steak

• Flank Steak

• Top Round Roast and Steak

• 93% Lean Ground Beef

But, What About the Fat in Beef?

• The majority of saturated fat in the diet does NOT come from beef.

• More than half of beef’s fat is monounsaturated, the same kind that is also found in olive oil.

Does beef have to be restricted in a low-saturated fat diet?

A Day in the Life of BOLD

BOLD: 4.0 oz lean beef per dayFor BOLD-PLUS, increase lean beef to 5.4 oz per day

Breakfast Oatmeal packet Blueberries Orange juice Nonfat Milk Plain bagel with margarine

Lunch Meatball Sub: Beef meatballs, marinara and lettuce on a sandwich roll

Broccoli & Baby Carrots with Dip Pretzels

Dinner Sirloin w/Sugar Snap Peas & Pasta Salad with Gremolata Dressing

Snacks Peanut butter Apple Celery Sticks

What’s in a Name?

Grain-fed• Grain-fed cattle spend most of their

lives eating grass in pastures, and then move on to a feedlot where they eat a high-energy grain diet for three to six months.

Grass-finished• Grass-finished beef (sometimes

labeled as grass-fed beef) comes from cattle that have been raised on pasture their entire lives.

What’s in a Name?

Natural• According to the United

States Department of Agriculture (USDA) definition of “natural” as “minimally processed containing no additives,” all fresh beef is natural.

Organic• Must be certified by USDA’s

Agricultural Marketing Service to carry the USDA Organic label.  Can be grass- or grain-finished and has never received antibiotics or growth promotants.

Your Workout Partner & Tools You Can Use

Tools You Can Use: Interactive Butcher Counter

BeefItsWhatsForDinner.com

Tools You Can Use: Fact Sheets

We’re Where You Are

Ideas for Beefing Up Your Day

Please visit

BeefItsWhatsForDinner.com

Beef On-the-Go

• Beef Breakfast Burrito

• Mediterranean Beef and Veggie Wraps

• Shredded Beef and Blue Cheese Quesadilla

• Salad Shakers

• Layered Beef Salad On-The-Go

Summary

• Lean beef provides many health benefits such as fueling your physical activity.

• Including lean beef in meals throughout the day will help fuel your life.

• It’s easy to incorporate lean beef throughout the day with the many delicious recipes at BeefItsWhatsForDinner.com.

• Follow us on Twitter, Facebook, Pinterest and YouTube for more information.

• Beef can help give you the fuel for the finish!

Contact Information

• Shelley Johnson, RD• sjohnson@beef.org or 303-850-3303

Thank You!