WHAT’S COOKING
207 to 252 calories per 4 ounces (cooked)
Small amounts of beef can boost the nutritional value of a diet in the following ways.
- It provides the so-called meat factor that helps us absorb more of the harder to- assimilate nonheme iron in food and iron supplements.
- It supplies Vitamin B12. Just a little of this nutrient can help prevent the serious nerve damage that occasionally afflicts those who eat no meat for many years (only meat is proven to contain this important vitamin).
- It enhances the nutritional value of grain foods by making more of their protein useable – a help when the protein content of a diet is marginal.
- It provides Zinc in an easily absorbed form. Even though meat-free diets may contain large amounts of zinc, deficiencies sometimes occur because the zinc in nonmeat foods is harder to absorb. Diets that include animal protein “ usually contain adequate amounts of important trace nutrients,” such as zinc, iron, and some vitamins.
Of course, those who don’t eat meat are hardly doomed to develop nutrient deficiencies.
In fact, we’re long-time supporters of vegetarian diets. At the same time, however, we simply want to point out that the health problems of meat-eaters are more than any think the result of eating too much of the wrong kind of meat.
Portion Predicament
At a minimum, as little as a few- bite-size pieces in a mixed dish such as a stir- fry will have nutritional benefits. For a maximum, we think of a 4- once serving as a reasonable limit.
*Lean roads beer three pieces, 4 inches by 2 inches by 1/4 inch.
*Ground round: one 3-inch Patty, about 3/4 inch thick.
*Round steak: one steak, 4 inches by 3 inches by 1/2 inch.
*Flank steak: one-piece, 4 inches by 2 inches by 1/4 inch.*
(From: Nening AN By PH & J B H)
