Getting the best from beef

Prefer a big steak or burger over your usual roasted chicken, but concerned that you might be overloading on saturated fat and putting yourself at risk for heart disease? Well, it turns out beef can be good for you—it's high in B vitamins, iron, protein, selenium, and zinc. And if you learn how to choose and prepare it properly, you may start to look at beef in a new light.

Sensible beef consumption means limiting portion sizes, choosing lean grades and cuts, and preparing them healthfully. When shopping, choose select or choice grade rather than marbled prime. You can also buy lean (less than 4.5 g of saturated fat per serving) or extra lean (less than 2 g saturated fat) cuts. In restaurants, look for cuts marked "loin" or "round," which are leanest.

If you're concerned about the risk of mad cow disease, even though chances are low, buy beef labeled "organic," "biodynamic," or "100 percent grassfed," all of which come from cows that didn't ingest animal byproducts. Beef labeled those ways was also probably raised without antibiotics or growth hormones. And grass-fed beef tends to have heart-healthy conjugated linoleic acid and omega-3 fatty acids like those in fish. But be aware that you'll pay more for this type of beef. And because grass-fed beef is so lean, you'll have to be careful not to overcook it. Portion control is paramount. A serving should be just 3 ounces, the size of a computer mouse or deck of cards. If you're served a huge slab of beef when dining out, slice off a reasonable portion and take the rest home.

Cooking technique matters, too. Choose broiling or roasting. Frying or sautéing adds fat. Cooking at very high temperatures can also contribute to the formation of carcinogenic compounds called heterocyclic amines. Marinating the meat in a mix of cider vinegar, olive oil, lemon juice, and spices can help cut back on certain HCAs. Whatever method you use, it's most critical to make sure meat is cooked thoroughly to kill bacteria that can make you sick. Always use a meat thermometer to make sure the meat reaches an internal temperature of at least 160 degrees for ground beef and steak to at least 145 degrees.

To learn more about labels on the foods you eat, read our recent blog "What nationality is your ground beef," and visit the Eco-labels center at www.GreenerChoices.org.