Meat in the Diet

ANSI 2253

Determine Calorie NeedsEstimated Energy Requirements* for males

1000

1200

1400

1600

1800

2000

2200

2400

2600

2800

3000

3200

3400

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

Cal

orie

s

ACTIVE

SEDENTARY

*From the National Academy of Sciences, Institute of Medicine Dietary Reference Intakes Macronutrient Report

Set Nutrient GoalsWhat 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?

49%

36%

15%

0% 20% 40% 60%

Percent of total DGV consumption

Cooked Spinach

Cooked Broccoli

All other DGV

MyPyramid Recommendations Compared to Consumption

-100

0

100

200

Per

cent

cha

nge

Females 31-50 Males 31-50

Increases

Current Consumption

Decreases Fruits Vegetables Grains Meat & Beans Milk

Bars show percent change needed in consumption to meet recommendations

Vegetable Recommendations Compared to Consumption

9%

6%

7%

30%

48%

Consumed*

Recommended* 17%

11%

17%

17%

38%

Dark Green Vegetables

Legumes

Starchy Vegetables

Orange Vegetables

Other Vegetables

22%

45%

*Females 31-50

Message: ModerationIn 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 ActivityIn 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.

Focus on fruits.Focus on fruits.

Vary your veggies.Vary your veggies.

Get your calcium-rich foods.Get your calcium-rich foods.

Make half your grains whole.Make half your grains whole.

Go lean with protein.Go lean with protein.

Know the limits on fats, salt, and sugars.Know the limits on fats, salt, and sugars.

Key food group messages from the Dietary Guidelines and MyPyramid:

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 FatCut Saturated fat,g Total fat, g

Chicken breast 0.9 3.0

Eye of round 1.5 4.2

Top round 1.9 5.5

Round tip 2.1 5.9

Top sirloin 2.4 6.1

Bottom round 2.1 6.3

Top loin 3.1 8.0

Tenderloin 3.2 8.5

Chicken thigh 2.6 9.2

The Amount of Fat Recommended on a Daily Basis

Daily caloric intake

Total fat, g Age/activity level

1600 calories 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

5 ¼ 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 HiltonOklahoma State University

Animal Science 2253 Meat Animal and Carcass spring 2011