Lean beef is a naturally rich source of 10 essential nutrients that are needed for a healthy, active lifestyle.

On average, a 3-ounce serving of lean beef is only 154 calories yet an excellent source of 6 nutrients (protein, zinc, vitamin B12, vitamin B6, niacin, and selenium) and a good source of 4 nutrients (phosphorous, choline, iron and riboflavin).

Calorie-for-calorie, beef is one of the most naturally nutrient-rich foods. A 3-ounce serving of lean beef contriibutes less than 10 percent of calories to a 2,000-calorie diet, yet it supplies more than 10 percent of the Daily Value for 10 essential nutrients.

February is National Heart Healthy Month and I Heart Beef Month so let BEEF be for dinner this month and every month!

The importance of muscle mass to optimal metabolic function, physical activity and weight loss is clear. Now, a growing body of evidence suggests muscle metabolism may also play a role in the prevention of many chronic diseases, such as type-2 diabetes and osteoporosis. However, research shows current protein recommendations may not go far enough to contribute to healthy muscle development.

The September 2006 edition of the American Journal of Clinical Nutrition contains a thought-provoking review by Dr. Robert Wolfe of the University of Arkansas. "The Underappreciated Role of Muscle in Health and Disease" explores the growing body of evidence suggesting lean muscle mass not only builds strength, but also promotes active daily life and may ultimately improve overall health.

From a nutrition perspective, the review indicated that increasing daily high-quality protein intake may optimize muscle strength and metabolism and ultimately improve overall health.¹

Since current recommendations for protein are based on the prevention of protein deficiency, Dr. Wolfe states they may not be sufficient for building and maintaining muscle, so it is important to re-evaluate protein recommendations and the benefits protein may have on improving overall health. Dr. Wolfe contends that at least 15 grams of essential amino acids, or four ounces of high-quality protein like lean meat at each meal, could be beneficial to build and maintain adequate levels of muscle mass to enhance quality of life and prevent disease.

Meal Plan

It's easier than you may think to incorporate 15 grams of essential amino acids (EAA) at each meal. Follow this simple and delicious sample menu to get on your way to maintaining adequate muscle mass and achieving better overall health.