http://www.extension.umn.edu/extensionnews/2005/healthylifestyle.html Make beef part of a healthy diet, healthy lifestyle By Deb Roeber, University of Minnesota Extension Service The 2005 Dietary Guidelines for Americans have been released, but what does that mean for the beef industry? From time to time, consumers have a tendency to think that the guidelines may tell them to stay away from a certain classes of food, such as beef. But, nowhere in the guidelines does it tell Americans to stay away meat; rather they indicate that consumers should choose nutrient-dense foods, including lean meats and poultry. A common misperception is that vegetarian diets are lower in fat than meat containing diets. However, a study by Broughton and Barr (1999, Canadian Journal of Dietary Practice & Research) indicated that no differences in fat, energy, carbohydrate intake or relative body weight were identified when comparing vegetarian and meat containing diets. In fact, there are several benefits to making meat part of a healthy diet. Vitamin B. The red meats (beef, pork and lamb) account for 61 percent of vitamin B-12 in the U.S. food supply, 20 percent of vitamin B-6, 16 percent of niacin, 11 percent of riboflavin, and 14 percent of thiamin. Poultry and fish add an additional 13 percent, 13 percent, 17 percent, 4 percent, and 2 percent of B-12, b-6, niacin, riboflavin and thiamin, respectively. Zinc (Z). Animal foods such as meat, poultry and fish are major sources of bioavailable zinc. A 35 percent reduction in the total amount of zinc absorbed has been observed in vegetarian women, compared to a non-vegetarian diet. When added to the diet, beef provides as much zinc as 11 three-ounce servings of tuna. Iron (I). Iron deficiency is among the most common nutritional deficiencies in the U.S. Iron in food is present in two forms--heme iron in meat, poultry and fish, and nonheme iron present in a variety of plant and other animal foods. Beef, when added to the diet, provides as much iron as three cups of raw spinach. Protein (P). Meat and other animal foods provide complete protein, while some plant proteins are incomplete or lack sufficient amounts of one or more essential amino acids. Conjugated linoleic acid (CLA) is a derivative of the essential fatty acid, linoleic acid, which may potentially protect against cancer, heart disease, and diabetes, and may enhance immune function and reduce body fat. Meat, a major source of CLA, accounts for over 97 percent of CLA consumed, 36 percent of which is provided by beef. CLA Eliminating meat from the diet increases an individual's risk for vitamin B, iron, and zinc deficiencies. The key to a healthy diet is to consume foods to meet the dietary recommendations. So, the next time you're considering whether to include meat as part of your meal, look at the benefits that can come from meat. If you would like more information on nutrient-dense beef, visit www.beefnutrition.org. (Deb Roeber is a meat quality and safety specialist with the University of Minnesota Extension Service) # # # Web, regional contacts, statewide list Writer: Deb Roeber (612) 624-2405, droeber@umn.edu Lori Schott (320) 225-5055, weddl002@umn.edu Editor: Jack Sperbeck (612) 625-1794, sperb001@umn.edu NOTE: News releases were current as of the date of issue. If you have a question on older releases, use the main Extension search (upper right of this page) to locate more recent information.