Meat in the Diet
ANSI 2253
Determine Calorie Needs
Estimated Energy Requirements* for males
3400
3200
3000
2800
ACTIVE
Calories
2600
2400
2200
2000
SEDENTARY
1800
1600
1400
1200
1000
3
4
5
6
7
8
9
10 11 12 13 14 15 16 17 18 20 25 30 35 40 45 50 55 60 65 70 75 80
Age
*From the National Academy of Sciences, Institute of Medicine Dietary Reference Intakes Macronutrient Report
Set Nutrient Goals
What level of nutrients should each food intake pattern strive for?
• Goals based on Dietary Reference Intakes* and/or
Dietary Guidelines standards for
– 9 Vitamins
– 8 Minerals
– 8 Macronutrients (protein, carbohydrates, fats)
• Separate nutrient goals set for each age/sex group
based on their needs
*From the National Academy of Sciences Institute of Medicine
Calculate Nutrient Profiles
Determine amount of a nutrient each food group provides
For example: What is the vitamin A content of a typical dark
green vegetable?
Cooked Spinach
943 µg per cup
Cooked Broccoli
153 µg per cup
Nutrient Profiles
How much of each dark green vegetable (DGV) is
consumed?
Percent of total DGV consumption
Cooked Spinach
15%
Cooked Broccoli
36%
All other DGV
49%
0%
20%
40%
60%
MyPyramid
Recommendations Compared to Consumption
Bars show percent change needed in consumption to meet recommendations
200
Percent change
Females 31-50
Males 31-50
100
Increases
Current
Consumption
0
Fruits
-100
Vegetables
Grains
Meat & Beans
Milk
Decreases
Vegetable Recommendations
Compared to Consumption
Consumed*
Recommended*
22%
9%
17%
6%
7%
38%
45%
11%
48%
30%
17%
17%
Dark Green Vegetables
Orange Vegetables
Legumes
Other Vegetables
Starchy Vegetables
*Females 31-50
Message: Moderation
In the Dietary Guidelines:
• Limit intake of saturated and trans fats, and choose
products low in these fats.
• Make choices of meat, poultry, dry beans, and milk
products that are lean, low-fat, or fat-free.
• Choose and prepare foods and beverages with little added
sugars or calorie sweeteners.
In MyPyramid graphic:
• Food group bands narrow from
bottom to top suggesting to eat
nutrient-dense forms of foods.
Message: Physical Activity
In the Dietary Guidelines:
• Engage in regular physical activity and reduce
sedentary activities to promote health, psychological
well-being, and a healthy body weight.
In MyPyramid graphic:
• Steps and person on them
symbolize that physical activity
should be a part of
everyday healthy living.
Key food group messages from the
Dietary Guidelines and MyPyramid:
Focus on fruits.
Vary your veggies.
Get your calcium-rich foods.
Make half your grains whole.
Go lean with protein.
Know the limits on fats, salt, and sugars.
Issue
• People today are concerned about:
–
–
–
–
–
Limiting dietary fat
Cholesterol
High Blood Pressure
Getting the proper vitamins and minerals
Losing weight
Percent Daily Values from 3 ounces of
Lean Beef
Protein
50%
Zinc
32%
Phosphorus
20%
Thiamin
6%
Riboflavin
12%
Niacin
19%
B-6
18%
B-12
15%
Iron
15%
Based on a 2000-calorie diet
What about the fat in meat?
• According to ADA, you should not
eliminate fat entirely from your diet
• Fat is an essential nutrient
• Fat supplies energy and transports vitamins
• Just don’t overdo it!
• Compared to chicken, many beef cuts
contain as much or less fat.
The “skinny” on Beef Fat
Cut
Chicken breast
Eye of round
Top round
Round tip
Top sirloin
Bottom round
Top loin
Tenderloin
Chicken thigh
Saturated fat,g
0.9
1.5
1.9
2.1
2.4
2.1
3.1
3.2
2.6
Total fat, g
3.0
4.2
5.5
5.9
6.1
6.3
8.0
8.5
9.2
The Amount of Fat Recommended on a
Daily Basis
Daily caloric
intake
1600 calories
Total fat, g
Age/activity level
53
Many sedentary women;
some older adults
2200 calories
73
Most children; most
teenage girls; most active
women; many sedentary
men
2800 calories
93
Most teenage boys; many
active men; some very
active females
The ADA recommends that people watch the total fat in your diet
rather than fretting over the fat content of an individual food.
Iron
• “The US Centers for Disease Control estimates
that approximately 700,000 toddlers and 7.8
million women in the US have iron deficiencies”
• Iron helps deliver oxygen to your cells and
muscles
• Iron from beef (heme iron) is more easily used by
the body than iron from plants
Iron
To get the same
amount of iron
as that found in
3 ounces of
cooked sirloin,
you have to
consume:
Cups
Food
2 1/3
Canned kidney beans
5¼
Raw spinach
10 ½
Raw broccoli
21
Cooked corn
Zinc
•
•
•
•
Related to enzyme function
Cell replication
Hormone activity
Immune system needs zinc to resist
infection
Phosphorus
• Phosphorus is needed for:
– Strong teeth
– Strong bones
– Mineral balance
B-complex Vitamins
• Most abundant in red meat
• B-12 is not found in plants
• Meat supplies: B-6, B-12, thiamin,
riboflavin, niacin
Cholesterol
• Blood cholesterol levels are related to
coronary heart disease
• Consumers equate blood cholesterol levels
to dietary cholesterol levels
– Little evidence of a relationship
Cholesterol in Meat
• Occurs as free (non-esterified) or combined
with a fatty acid (esterified)
• Lean beef, pork, lamb has 70-75 mg / 100
grams (90% is non-esterified)
• Fatty tissues have similar amounts
Animal fat and cholesterol
• No scientific evidence linking animal fat
consumption and the incidence of heart disease
• Cholesterol is produced by body when not
supplied
• Other factors: heredity, lack of exercise, obesity,
smoking
– Not accounted for in most studies
• Reduction of cholesterol, however, is easier if
excess fat eliminated
Animal fat and cholesterol
• Reports have related animal fat in the diet to
heart disease and other circulatory disorders
• Cholesterol is found in the plaques that line
arteries of patients with heart disease
• Subsequent reports showed that high levels
of unsaturated fatty acids in the form of
vegetable oil reduced blood cholesterol
levels
– Suggesting that saturated fat is the culprit
Contribution of animal fats
• Fat’s major contribution to the diet is energy or
calories
• Fat has 2.25 X as much energy as an equal amount
of protein or carbohydrate
• Fat supplies essential fatty acids
– Linolenic, linoleic, and arachidonic
– Linoleic in excess can be converted to arachidonic
Slide from
Dr. Gretchen Hilton
Oklahoma State University
Animal Science 2253 Meat Animal and Carcass
spring 2011