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Select cuts.
When choosing ground beef, each cut is an ex-
cellent source of protein and is similar in flavor
and tenderness, but varies in fat content:
* Ground Beef - 73% Lean, 27% Fat
* Ground Chuck - 80% Lean, 20% Fat
* Ground Sirloin - 85% Lean, 15% Fat
* Ground Round - 90% Lean, 10% Fat
Among the five food groups, protein provides
consumers with important nutritional benefits
and the affordability of beef make it a clear-cut
selection as part of a balanced diet.
4 things a healthy breakfast should include
(BPT): Everyone has heard, ¡°Breakfast is the
most important meal of the day,¡± but why?
According to Registered Dietitian and Nutrition-
ist Dawn Jackson Blatner, there are extensive
benefits to starting the day with a nutritious
meal.
¡°The name breakfast means to ¡®break the fast¡¯
that happens when you don¡¯t eat overnight,¡±
said Blatner. ¡°Because your mind and body are
waking up, you need to give it the right fuel for
the day.¡±
Eating a sizable breakfast, a modest lunch and
light dinner can help fuel your body and work
positively with your metabolism as well. This
is where the saying, ¡°Eat breakfast like a king,
lunch like a prince and dinner like a pauper¡±
comes from.
Blatner said eating a wholesome breakfast
packed with nutrients helps you maintain en-
ergy and peak brain function, something you
need for work and kids need at school. She also
noted that the right breakfast works with your
natural metabolic process throughout the day,
and can have a positive impact on weight.
¡°Skipping breakfast puts your body in a panic
mode, wondering when it will be getting its next
meal,¡± Blatner said. ¡°If you go too long without
eating, it can cause you to overeat when you
do finally eat, and your body wants to store
those excess calories rather than burning them
consistently throughout the day. This can also
cause peaks and pits with energy levels.¡±
Eating breakfast is a smart idea for the present,
but it also may have a positive health impact in
the future, too.
A recent study published in the Journal of the
American College of Cardiology found there
was an increased risk of cardiovascular-related
death, especially due to stroke, for those who
skipped breakfast.
4 steps to a healthy breakfast
But what exactly should a healthy breakfast
include? Blatner offers some ideas:
Whole grains: Feel fuller for longer by eating
whole-grain toast, whole-grain cereal or oat-
meal.
Lean protein: Eggs are excellent, but not all
eggs are equal. Eggland¡¯s Best eggs have 25
percent less saturated fat, more than double
the omega-3s, 10 times more vitamin E, and
more than double the amount of vitamin B12.
Eggland¡¯s Best¡¯s patented method of production
and verification ensures that every Eggland¡¯s
Best egg has these superior qualities.
Fruits and vegetables: Fresh produce pro-
vides super-charged nutrients and plenty of
fiber. Add a handful of berries, sliced avocado or
spinach to your breakfast creations.
Low-fat dairy: Get your daily dose of calcium
with low-fat yogurt, cheese or milk.
Be inspired by this recipe that can be stored in
the fridge for up to four days. Make it Monday
and have a week¡¯s worth of breakfast ready to
go.
Pair with fresh fruit or whole-grain toast to feel
satisfied and have lasting energy.
Turmeric Oven-Scrambled Eggs
Ingredients:
8-10 extra large eggs
1/2 cup unsweetened almond milk or coconut
milk
1/2 to 1 teaspoon turmeric powder
Pinch of black pepper and kosher salt
Pinch of cumin
Small sheet pan 18¡± x 26¡± with at least 2 inches
in height to prevent spillage
Food & Dining
2019 August/September
Pg 9 - The Sunshine Express
Protein Is Essential
Directions:
Whisk eggs, milk, spices. Gently pour
on sheet pan.
Place in oven at 375 F for 10-12 min-
utes. Remove or gently pull out the
oven rack, stir eggs on the sheet pan
with wooden spatula, then slide back in
oven.
Place sheet pan back in oven for about
8-10 minutes or until eggs are scram-
bled to your liking.
Remove from oven and stir again.
Serve hot with toppings, like peppers
and cilantro, or store in airtight con-
tainer for later.
Alternatively, you can bake the eggs for
15-17 minutes without scrambling and
then slice into baked egg squares.
Optional toppings: cheese, avocado,
salsa, etc.
When eating a balanced diet, beef remains
a high-protein option
(BPT): Imagine you are preparing for a trip to
the grocery store.
To meal prep for the upcoming week, you de-
velop a balanced grocery list with various items
spanning the five food groups: fruits, vegeta-
bles, dairy, grains and protein.
You know protein is essential to a balanced diet
and maintaining energy and many products are
now boasting protein content, but do you know
what foods are healthful high sources of pro-
tein? And do you know how much protein you
really need?
With 18 grams of protein per serving, beef is
high in protein, easy to prepare and can support
a healthy diet.
However, only 62% of American beef consum-
ers consider ground beef to be high in protein
and just 70% of them consider beef cuts to be
high in protein, according to a recent landmark
consumer study conducted by Cargill.
The U.S. Department of Agriculture¡¯s (USDA)
MyPlate site outlines the amount of protein in
various key sources.
Common portions of beef, such as a small steak
or lean hamburger, have more protein than
most other options in the food group, like pork,
chicken, nuts & seeds and beans & peas.
Stocking up on beef, in addition to other pro-
teins, can help shoppers reach the amount of
protein their bodies need to thrive.
According to the USDA Dietary Reference,
people should be consuming about 0.4 grams
of protein per pound of body weight as part
of a balanced diet.
So, someone who weighs 150 pounds needs 60
grams of protein each day.
Whether making tacos, steak or burgers on the
grill, beef is an easy-to-prepare protein option
that can contribute to a healthy diet year-round.
Why is it important to achieve a substantial
daily consumption of protein?
Protein helps repair cells, boosts energy and
keeps us satiated longer. It sustains you
through a long work day, boosts your stamina
for exercise and ensures you don¡¯t get hungry
again soon after eating a meal.
People are also increasingly interested in con-
suming more healthy fats with their protein.
Beef is packed with Omega-3 healthy fats that
help prevent the risk of heart disease and other
chronic diseases.
In addition to nutritional value and protein con-
tent, beef is a cost-effective option that delivers
flavor, convenience and cooking versatility.
Even consumers who regularly buy beef strug-
gle with selecting the best cuts for their pur-
pose, and many of them lack an understanding
of how to use the USDA grading system as a
guide when purchasing beef.
While surveying the meat case at the grocery
store, consumers should look for the USDA
grades on packaging.
Choosing USDA Select grade beef offers a
leaner protein source with slight amounts of fat
and marbling.
For a high-quality cut of meat for a special oc-
casion, a Prime cut of beef offers abundant
marbling and flavor, but it is not considered
lean.
The Choice grade of beef offers moderate mar-
bling and flavor and is a little less lean than
Fuel Up For A Good Day