Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating BEEF AND VEAL you will have the following benefits.

BEEF AND VEAL

Typical serving size:

3 oz (85 g)

HOW THEY HARM

  • Heart disease
  • Cancer
  • Bacterial infection
  • Hormones

    WHAT THEY HEAL

  • Anemia
  • Weight gain
  • Bones, muscles, cartilage, skin, and blood

    BEEF AND VEAL FACTS

  • Lean beef has less than 10 g of fat, 4
    5 g or less of saturated fat, and less than 95 mg of cholesterol per 100 g
    Extra lean beef has less than half that amount of fat and saturated fat
  • A live steer weighs about 1,000 lb and yields about 450 lb of edible meat
    Beef and veal aren’t the heart attack–causing culprits they have been made out to be
    Many cuts are 20% leaner than they were 14 years ago—great news if you want to indulge in a steak or beef stew every now and again
    Beef and veal are excellent sources of high quality protein, as well as vitamin B12, selenium, vitamin B6, and zinc
    It’s also a good source of iron, phosphorus, and potassium, and contains some vitamin D

    Health Benefits

    Helps prevent anemia
    Beef and veal are good sources of iron, which your body uses to carry oxygen in the blood
    Many teenage girls and women in their child bearing years have iron-deficiency anemia
    Aids weight loss
    The protein in beef and veal can keep hunger at bay by reducing the impact of blood sugar after meals
    Strengthens immunity
    A 3-oz serving of lean, cooked beef provides more than 25% of your required selenium, a trace mineral essential in a healthy immune system
    Serves as healthy building blocks
    The protein in beef and veal function as building blocks for bones, muscles, cartilage, skin, and blood
    They are also building blocks for enzymes, hormones, and vitamins

    Health Risks

    Heart disease
    Beef fat contains saturated fat, which can increase blood cholesterol levels and the risk of cardiovascular disease
    Choose leaner cuts and smaller portions
    Cancer risk
    A high-meat diet may raise the risk of colon cancer and other cancers
    Harmful bacteria
    Raw beef may contain Staphylococcus aureus, Listeria monocytogenes, E
    coli, and salmonella
    Raw veal may contain E
    coli and salmonella
    You can avoid consuming these bacteria by handling the meat properly and cooking it thoroughly
    Be careful, too, of cross- contaminating raw food (and its juices) with cooked
    This may be a problem especially with ground beef

    QUICK TIPS

  • Trim the fat
  • Trim all visible fat from your meat
    Reduce fat further by broiling, grilling, or roasting on a rack (so fat can drip away)
  • Another approach is to cook stews and soups in advance, chill them so that the congealed fat can be removed easily, and then reheat the dishes before serving
  • A quick way to remove the fat is to drop an ice cube into the cooled liquid
    The fat will harden around the ice cube and can be easily removed
  • Instead of making gravy or sauce, serve your meat “au jus,” after skimming off all the fat
  • Pink slime. It’s estimated that 70% of the ground beef in the U
    S
    contains pink slime—which are lean bits of meat derived from muscle and connective tissue (the beef industry calls it “lean finely textured beef”)
    These beef trimmings are often treated with ammonia to kill the E
    coli, salmonella, and other bacteria they may contain because the trimmings are cut from the outside of the meat, where bacteria are most likely to live
    Hormone-fed cattle
    Some researchers are concerned that hormone-fed cattle can pass on complications such as increased risk for some types of cancer
    And for those who want to avoid hormones in beef, choose meats grown organically

    Allergies

  • Use ¾ cup (177 mL) of pineapple juice, two peeled cloves of garlic, and other herbs to make an inexpensive and lower-fat marinade for sirloin, round, or kabobs
  • Grind lower-priced veal stew meat in the food processor to add to pasta sauce
  • Add slivers of beef to nutritious barley soup

    Buying Tips

  • When buying raw meat, select it just before checking out at the register
    If available, put the packages of raw meat in disposable plastic bags, to contain any leaks that could cross-contaminate other foods in your cart
  • The use-by date means that the peak quality begins to lessen, but the product may still be used afterward

    Storing Tips

  • Keep beef and veal in original packaging until you use it
  • If possible, freeze meat in its original packaging to minimize the possibility of any contamination
    Or, after separating a larger quantity of meat, tightly wrap in plastic wrap or freezer paper
  • If freezing longer than 2 months, overwrap these packages with airtight heavy-duty foil, plastic wrap, or freezer paper, or place the package inside a plastic bag

    MAKE THE RIGHT CUT

    Here’s your guide to beef and veal cuts