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The Food Guide Pyramid recommends 2 to 3 servings equivalent to 5 to 7 ounces (approximately 1/3 to 1/2 pounds) each day of foods from the Meat Group. That includes beef, other red meats, poultry, fish, dry beans, eggs, and nuts.
A variety of meats supply high proportions of proteins, B-vitamins, iron, zinc, and other nutrients such as conjugated linoleic acid, selenium and choline. Meats are a nutrient dense food because they have a high proportion of nutrients in relation to their caloric content. High consumers of meats who are 6 years of age and older are more likely to meet 100% of the daily value for protein, zinc, and B-vitamins than people consuming lower amounts of meats or non-consumers.
PROTEINS:
Proteins are important structural components for a variety of tissues and functions. Proteins are a component of hormones and enzymes, participate in the immune response, regulate metabolism, and can be used as a source of energy. Amino Acids are the building blocks of proteins. Essential Amino Acids are not produced by the human body. Thus, they are ESSENTIAL for the human diet. Proteins from meats offer what is termed a complete profile of Essential Amino Acids. Meat proteins have a high biological value because they contain Essential Amino Acids in proportions required by humans. Essential Amino Acids include:
Tryptophan, Threonine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Valine, Histidine, and Arginine. The last two, histidine and arginine, are considered essential for a child’s development.
VITAMINS:
Meat, such as beef, is also an important source of B-vitamins that promote cell growth and maintain health, for instance:
- Vitamin B-1 (thiamin): Contributes to normal nervous system function.
- Vitamin B-2 (riboflavin): Supports normal vision and healthy skin.
- Niacin: Promotes healthy skin, nerves, digestive tract, normal appetite, and regulates fat and cholesterol synthesis.
- Vitamin B-6: Influences cognitive development, immune function, and steroid hormones.
- Folic acid (or folate): Is important in the formation of new cells. Adequate levels prior and during pregnancy reduce the risk of neural tube defects.
- Vitamin B-12: Maintains nerve tissues and adequate red blood cell function. Vitamin B-12 deficiency can lead to megaloblastic anemia.
- Deficiencies in vitamins B-6, B-12, and folic acid may increase homocysteine levels, which is an independent risk factor for cardiovascular disease and stroke.
- Iron, Zinc, and Other Nutrients – Adequate iron intake is important to prevent iron deficiency anemia. Zinc is important for growth, development, wound healing, immune function, and hormone activity.
Other nutrients contained in meats may be effective in promoting health and cognitive development. Selenium may reduce the risk of certain cancers, such as prostate cancer, and may protect blood vessel endothelial cells from damage by LDL cholesterol. Choline is essential for the formation of acetylcholine, a neurotransmitter. It plays a role in cognition, and in long and short-term memory development.
All foods in the meat group contain dietary fat. Conjugated linoleic acid (CLA) is a natural fatty acid found in food sources such as beef, dairy, and lamb. Recent research in animal models shows that CLA has the ability to:
- (1) Inhibit tumor growth in the skin, stomach, and breast tissues.
- (2) Reduce total cholesterol, LDL cholesterol, and triglyceride levels in the blood.
- (3) Reduce and help regression of atherosclerosis.
- (4) Favorably affect body composition by decreasing body fat, increasing lean muscle, and having a positive effect on bone formation.
- (5) Normalize or reduce blood glucose levels and prevent diabetes.
HEALTHY EATING:
According to the National Cholesterol Education Program, moderate consumption of lean meat is compatible with a low-fat diet plan designed to lower blood cholesterol. Here are some tips on how to make meats leaner:
- When shopping for meats, look for "loin" and "round" in the names of the cuts because these tend to be the leanest. Also, try buying meats that are 90% lean or higher.
- Remove as much excess fat as possible to make the cut of meat as lean as possible. An alternative is to remove the fat after cooking. When cooking meat in the oven, place the meat on a rack so that fat can drain away. Skim fat from the surface of soups, stews, and sauces before serving. Place cooked ground meat patties on paper towels to absorb as much of the excess grease as possible before serving.
- Use low-fat cooking methods such as broiling, grilling, steaming, stewing, braising, baking, and roasting. Avoid extra oil or butter, and try using olive oil.
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