By Sheridan Wimmer on May 5, 2021

Beef Up Your Diet

Beef in Grocery Store

Warmer months mean warming up our grills. Apron on and tongs in hand, we are excited every year when the temperatures reach a level where standing outside for a period of time is comfortable, or at least more comfortable than it is in February.

As you’re planning your grilling masterpieces, consider including beef in your rotation. It’s delicious and very nutritious.


A three-ounce serving of lean beef provides nine essential nutrients at around 170 calories, depending on the cut of meat. Lean beef can also be part of a solution to one of America’s greatest health challenges — high cholesterol and high blood pressure.

According to the USDA, lean meat contains less than 10 grams of total fat, 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol per 100 grams.

“Lean beef is a great part of a heart-healthy diet,” Karen Hanson, registered dietitian, says. “When eaten in the correct portion with heart-healthy side dishes — think colorful vegetables and whole grains — beef is a wonderfully healthy addition to our diet.”


Our bodies need 21 amino acids. Nine of those are essential, which means they must come from food, as our bodies cannot produce them. Proteins like lean beef contain all nine essential amino acids, and because they are made up of the acids most useful to the body, they are called complete or high-quality proteins.

“When we’re talking about beef products, you can get high-quality proteins from all beef. Think strip steak, tenderloin, and lean ground beef,” Hanson says. “Aim for about 30 grams of protein at each meal.”

Proteins sourced from animal products are complete proteins, while most plant foods, except for soy and quinoa, are incomplete proteins, according to the Beef Checkoff.


Protein sources like beef help support a strong body. Making sure you get enough protein-rich food helps protect lean body mass and prevent issues associated with aging due to muscle loss.

“As we age, we experience loss of muscle mass and strength,” Hanson says. “Including beef in our diets helps prevent those losses from occurring as quickly.”

When you consume beef, you’ll also see that you recover more quickly from exercise, while also enhancing muscle-building activities.

Beef is a great addition to your diet, but be sure to rotate it with other healthy, lean proteins and include fruits and vegetables.

“Like with anything, the key is moderation when it comes to eating delicious beef,” Hanson says. “Remember, a portion is considered three ounces, which is about the size of an average hamburger patty. Don’t forget to add in healthy vegetables, fruits and whole grains to round out the complete nutritional package all in one meal.”

Whether you’re firing up a gas or charcoal grill this summer, get those great beef cuts for a healthy, delicious summertime meal. 

Check out for amazine recipes!

  • Sheridan Wimmer

    Sheridan Wimmer

    Born and raised in Kansas, Sheridan Wimmer has an appreciation for the state’s agricultural diversity. Representing the best interests of Kansas farmers and ranchers is Sheridan’s jam (or jelly, no discrimination). Great food and wine are at the top of Sheridan’s sustenance list and she knows it wouldn’t be here... Read more