Absolutely nothing about parenting is one-size-fits all. Baby sleep schedules. Discipline strategies. Schooling choices. Family size.
The same is true of nutrition and eating plans. Each of our bodies has different needs depending on our genetics, life stage, activity level, and health goals. In my house alone I’m feeding an athlete who needs protein to build muscle and carbs to fuel workouts, a developing school-ager who needs balanced nutrition for growth and has increasing protein needs as she approaches puberty, and two middle-aged parents with slowing metabolisms, sedentary jobs, and changing health needs.
This post is sponsored by the Washington State Beef Commission.
That’s a lot of nutritional considerations under one roof.
Thankfully, beef helps meet all of our needs as a high-quality protein with ten essential nutrients important in all life stages, like iron, zinc, and B-vitamins. As part of a balanced diet filled with fruits, vegetables, and fiber-rich carbohydrates, high-quality beef provides nutritional components to round out the most common eating plans.
Here’s how beef fits into the latest diet trends.
Mediterranean Diet: The Mediterranean Diet is rich in fruits, vegetables, whole grains, nuts/seeds, and olive oil. It enhances these foods with lean meats and dairy and avoids processed foods or sweets. It is a way of eating that mirrors that of Mediterranean countries, where they have long been known for favorable heart and brain health, weight moderation, lower cancer rates, and a reduced diabetes risk. The health benefits of the Mediterranean Diet are backed by years of research and the principles are pretty simple. Research shows that following a Mediterranean eating pattern while incorporating up to 18 ounces of lean beef each week supports heart health just as effectively as a Mediterranean Diet that limits red meat.
Low-Carb Diet: A low-carb diet is popular for many reasons, but one of the biggest benefits is that it helps regulate blood sugar spikes. Getting adequate protein is essential to a low-carb lifestyle because it can help stave off cravings and support the maintenance of muscle during weight loss. The good news is that beef has ZERO carbs, so it fits perfectly into this eating plan. Plus, its rich flavor profile is incredibly satisfying.
Ketogenic Diet (Keto): Originally developed to manage epileptic seizures, the high-fat, low-carb Keto diet has gained popularity in recent years as a very effective weight-loss tool. Moderate protein intake is an important component of Keto, so pairing zero-carb beef with low-carb veggies can help meet the body’s nutrient needs while maintaining the proper fat/carb/protein ratios necessary to stay within Keto’s parameters.
Paleo Diet: The idea behind the Paleo diet is to eat the way some believe our bodies were naturally designed to eat. The guidelines are designed around the way our prehistoric ancestors ate in the Paleolithic era (during humans’ hunt-and-gather period). The typical Paleo diet is rich in protein like beef, fish, fruits, vegetables, nuts, and seeds while limiting dairy, legumes, and grains that became widely available due to modern day farming. Beef is a welcome part of this eating style which boasts research-backed health benefits like weight loss, improved appetite management, improved blood lipid profile, reductions in blood pressure, and improved glucose tolerance.
Gluten-Free Diet: Whether a response to an allergy, intolerance, or simple desire to eat healthier, the number of people following a gluten-free diet has skyrocketed in recent years. Beef is naturally a gluten-free food and research confirms that even though grain-finished cattle eat sources of gluten grains such as wheat, barley and rye, beef remains gluten free because of cattle’s unique digestive system. So enjoy all the nutritional benefits of beef while remaining gluten free!
No matter what your family’s nutritional needs are, there’s a place for beef. The versatility of cooking and the variety of cuts mean you can choose a cut that works for your budget, dietary needs, lifestyle, and palate. So, even though nutrition isn’t one-size-fits-all, beef is common ground when it comes to feeding your family. Start there and build the rest of your family’s menu around it.
PIN THIS!
Read more of Kristina’s contributions to allmomdoes here.
