Healthy Eating: Backyard Fun
According to just-released Statistics Canada data, beef consumption jumped by five per cent last year, and all indicators suggest that this is a continuing trend. On average, Canadians enjoyed 23.4 kg per person in 2003, an increase of over one kilogram from the previous year.
While Stats Canada data doesn't tell us why, the experts at the Beef Information Centre believe there are several reasons why beef is becoming even more popular. Certainly Canadians rallied around our local beef farmers last year and showed their support by enjoying beef more often. But there is also a nutrition angle.
"With the recent popularity of high protein diets, Canadians have become more receptive to information about the benefits of lean protein choices," says Lisa Mina, nutrition communications manager for the Beef Information Centre. "While we advocate balance as the key to healthy eating, this shift in consumer attitudes is making it easier to promote the nutrition advantages of lean beef".
Beef is an excellent source of high-quality protein and zinc, the best source of ready-to-use iron and 10 other essential vitamins and minerals.
"Healthy eating is about balance and variety, and that's where beef's versatility really shines," says Mina. "It is so easy to combine beef with vegetables and grains in a variety of delicious meals."
"Stir-frying is one of the best ways to guarantee your family digs into a healthy dinner of meat and vegetables," continues Mina "Now that BBQ season is here, just switch to a grilling wok - one with holes -- and a favourite family meal takes on a fresh, summer-grilled flavour. If you don't have a grilling wok, you can substitute a foil pan with holes punched in the bottom. When you add in brightly-coloured vegetables - such as broccoli, carrots and peppers - you're adding the anti-oxidant vitamins, A and C."
Another healthy combo from the grill is the kabob. Beef cubes cut from Grilling Steaks like Top Sirloin or Strip Loin Grilling Steaks are ready to grill as is, or can be marinated briefly just for flavour. To marinate, simply toss beef cubes in some salad dressing, BBQ or teriyaki sauce and refrigerate while you prepare vegetables such as mushrooms, cherry tomatoes, zucchini or firm fruits like pineapple cubes. Thread the beef, vegetables or fruit alternately on a skewer. Brush with more sauce or dressing and cook directly on a medium-hot grill, turning once, until beef is browned but still pink inside. Be sure to discard the used marinade.
For best value, you can cut your beef stir-fry strips or kabob cubes from Marinating Steaks like Round or Flank. Just add 2 tbsp (30 mL) cornstarch to each 1/2 cup (125 mL) marinade and refrigerate beef in marinade for 30 minutes.
All the beef cuts suggested above, when trimmed of visible fat, are extra lean with only 7.5% fat or less. Burgers made with Lean or Extra Lean Ground Beef are also a healthy choice, and with the lower fat content there is less risk of barbeque flare-up when cooking.
Beef is nutritious ... any way you slice it!
An Excellent Source of
High quality protein plus
Vitamin B12 198%
Zinc 64%
Selenium 46%
Niacin 43%
Vitamin B6 31%
A Good Source of
Phosphorus 22%
Iron 17%
Potassium 15%
A Source of
Riboflavin 14%
Magnesium 11%
Thiamin 10%
Pantothenate 6%
* Based on 125 g raw, average of 23 lean cuts. Canadian Nutrient File 2001. "Excellent, Good and Source of" relate to % Daily Value.
Mina recommends enjoying combo meals "handwich" style - in a bun, soft pita or tortilla shell. "This adds a third food group, the Grain Products food group. To top off the meal with a dairy serving such frozen yogurt, an ice cream float or pudding, and you have included all the food groups from Canada's Food Guide to Healthy Eating".
