Meat in the Diet ANSI 2253

Developing Food Intake Patterns 1.Determine calorie needs 2.Set nutrient goals 3.Calculate nutrient profiles for each food group, based on Nutrient content of foods in group Food consumption 4.Construct food patterns that meet goals

Determine Calorie Needs Estimated Energy Requirements* for males *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 Cooked Broccoli All other DGV

MyPyramid Recommendations Compared to Consumption Increases Current Consumption Decreases Fruits Vegetables Grains Meat & Beans Milk Bars show percent change needed in consumption to meet recommendations

Fat, Oil & Added Sugars Allowances Compared to Consumption Solid fats Oils Added sugars Increases Current Consumption Decreases Bars show percent change needed in consumption to meet recommendations

Vegetable Recommendations Compared to Consumption Consumed*Recommended* Dark Green Vegetables Legumes Starchy Vegetables Orange Vegetables Other Vegetables 22% 45% *Females 31-50

Grain Recommendations Compared to Consumption Consumed*Recommended* Whole GrainsRefined Grains *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.

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. 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 Protein50%Zinc32% Phosphorus20%Thiamin6% Riboflavin12%Niacin19% B-618%B-1215% 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 CutSaturated fat,gTotal fat, g Chicken breast Eye of round Top round Round tip Top sirloin Bottom round Top loin Tenderloin Chicken thigh2.69.2

The Amount of Fat Recommended on a Daily Basis Daily caloric intake Total fat, gAge/activity level 1600 calories53 Many sedentary women; some older adults 2200 calories73 Most children; most teenage girls; most active women; many sedentary men 2800 calories93 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: CupsFood 2 1/3Canned kidney beans 5 ¼Raw spinach 10 ½Raw broccoli 21Cooked 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 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