Beef is at it’s nourishing best when paired up with lentils, whole wheat couscous and 1/2 a plate of grilled mixed veggies as in this Beef & Lentil Salad.
Nutrient analysis per serving: 596 calories, 42 g protein, 24 g fat, 53 g carbohydrates, fibre (10 g). Based on CNF code 6172 for beef.
%DV=Daily Value, a guide to help you make informed food choices. It shows you if the serving size has a little or a lot of a nutrient. For example, 5% is a little and 15% is a lot.
Here’s how to get a variety of foods each day!
PROTEIN: Available in abundance in meats, eggs and dairy, with all essential amino acids. Also found in pulses, beans, soy, nuts, seeds and to a lesser extent, cereals and some grains like quinoa. Protein plays a vital role in building and repairing muscle, tissue, skin, nails, and hair.
VEGGIES & FRUIT: Offer antioxidants, vitamins A and C, and fibre for digestive health.
WHOLE GRAINS: Brown rice, barley, and wheat berries are examples of whole grains that are fibre champions that aid in digestion and promote gut health.
Canada’s new food guide provides guidance on eating habits and recommends cooking more often and enjoying meals you share with others. The guide’s primary image (what used to be the rainbow) has been updated to a picture of a “healthy plate”. This plate provides guidance on what foods to choose from and how to eat them in proper proportions. The plate is divided into three main categories: vegetables and fruits, protein foods, and whole grain foods + a suggested pairing of water as the drink of choice. All foundational foods have important contributions to nourish healthy minds and bodies. What else is new in the guide? Beef is now in the Protein food category, alongside nuts, pulses, tofu, pork, fish, and dairy. The age-old adage ‘variety is the spice of life’ still holds true. It’s important to know that not all protein foods are created equal. It’s not a matter of eating one or the other. Instead, mix up your protein options for optimal benefits.
Meat, poultry, eggs, fish, and dairy are nature’s only foods containing vitamin B12. And along with soy, these protein options are also the most protein dense, which means they provide the most concentrated source of protein.
Meanwhile, legumes, nuts, and seeds provide the fibre that animal protein does not, which is important for digestion and helps control blood sugar and cholesterol.
So what’s the takeaway? Beef belongs on your plate, and as always, is part of the new Canada’s food guide, alongside many other healthy and delicious options. Check out our new recipe series below for some dinnertime inspiration.
Read MORE on how to eat foods in combination for healthy benefits HERE. READ MORE on nutrient density HERE.
Love your food. Eat Well. Live Well.