Tips on Selecting Beef

Tips on Selecting Beef:

• Choose lean or extra lean cuts of beef
  • Lean meats have no more than 10% fat
  • Extra Lean meats have no more than 7.5% fat

• When reading meat labels look for cuts of meat that have the words
  • Chuck
  • Sirloin
  • Flank steak
  • Eye of the round
  • Tenderloin

• Choose beef labelled “Choice” or “Select” because it has less fat than beef labelled “Prime”

Keep in mind:

• Meats labelled as prime usually have more fat, so save them for special events

• Stay away from cuts of meat that come from an animal’s stomach area (i.e. rib-eye steak, rib chops, spareribs) as they are loaded with saturated fats

• Choose meats with the smallest amount of marbling (marbling = fat)

For more information on this and other nutrition topics:

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5 Easy Steps to Read the Nutrition Facts Table

5 Easy Steps to Read the Nutrition Facts Table:

 1.    Serving Size – Always compare the serving size on the package with the amount that you eat.

2.    Calories – Calories tell you how much energy you get from one serving of a packaged food.

3.    Percent daily Value % – The %Daily Value ranks nutrients on a scale of 0% to 100%. This scale tells you if there is a little (no more than 5%) or a lot (more than 15%) of a nutrient in one serving of a packaged food.

4.    Get less of these nutrients

• Saturated fat and Trans fat
• Cholesterol
• Sodium

5.    Get more of these nutrients

• Fibre
• Vitamin A and Vitamin C
• Calcium
• Iron

For more information on this and other nutrition topics:

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Carbohydrate Reading on Food Label

Carbohydrates: Reading Food Labels

•  The amount of carbohydrates in a food item is listed on the Nutrition Facts Table

• The amount listed is for the serving size given. Compare your serving size to the one stated on the table to figure out the amount of carbohydrates you are eating.

•  The total amount of carbohydrates is listed first. This number includes the starch, sugar and fibre contents of the food item.

•  Remember that fibre does not raise your blood sugars. Subtract the fibre grams from the total grams of carbohydrate for a more accurate estimate of the product’s carbohydrate content.

For example:

Total amount of carbohydrate = 36 grams

Total fibre = 6 grams

Subtract 6 grams fibre from 36 = 30 grams of available carbohydrate for the whole serving of 2 slices.

For more information on this and other nutrition topics:

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