Sunday, July 24, 2011

Lean Cuts of Beef

So you feel like have a steak or roast, but you're also trying to be conscious of your food choices. The Canadian Beef website has posted an article to let you know which Canadian beef cuts are the leanest.

According to the site, eight beef cuts qualify for the Heart and Stroke Foundation's Health Check™ program:
  • Eye of round
  • Inside round
  • Sirloin tip
  • Top sirloin
  • Flank
  • Strip loin
  • Cross rib
  • Outside round
Meat and alternatives are an important source of nutrients in Canada's Food Guide. Remember to include variety in your choices and you can also make your beef choices lower fat by:
  • Choosing one of the 8 cuts recommended above
  • Trimming away any visible fat
  • Using low-fat cooking methods such as broiling, roasting, stir frying or grilling
  • Limiting added fats like oils, dressings, mayonnaise, gravy and cream sauces
  • Choosing serving sizes recommended in Canada's Food Guide. (One serving of meat is 75 grams - about the size of a deck of cards)
  • Choosing lean or extra lean Canadian ground beef or rinse regular ground beef with water after cooking
The USDA recognizes 29 cuts of beef as meeting their regulations and qualifying as lean or extra lean. The Mayo Clinic article on lean cuts recommends asking your butcher, grocer, or waiter if you aren't sure of the lower fat option (especially since it might appear with a different name). The extra lean cuts are:
  • Eye of round roast or steak
  • Sirloin tip side steak
  • Top round roast and steak
  • Bottom round roast and steak
  • Top sirloin steak

**Try to remember ROUND and SIRLOIN (see diagram).

Steph Wheler