Holly Swee RD, LN
Director of Nutrition & Consumer Information
South Dakota Beef Industry Council
316 South Coteau
P.O. Box 7051
Pierre, SD  57501
Office: 605-224-4722 

How to keep beef in a healthy diet on a budget

Food prices are at an all-time high due to a multitude of factors that have impacted our economy.  Consumers need guidance on how to provide nutritious meals for their families without busting the budget.  

It’s no secret that high quality protein, like lean beef, is one of the higher priced foods per-pound in the supermarket; however, remember that the price is in pounds not per serving.  For example, if you paid $2.79 for 1 pound of ground beef, you are actually paying 69 cents per serving, because 1 pound yields four 4-oz portions. 

Many consumers may make a common mistake by skipping specific foods or food groups to try to save money; however, that is a costly mistake when it comes to good nutrition.  Thanks to the Beef Checkoff, funded in part by our South Dakota beef producers, I have some helpful tips to guide you in making wise decisions when shopping at your local supermarket.

The 2005 Dietary Guidelines for Americans and the U.S. Department of Agriculture’s (USDA) MyPyramid strongly encourage Americans to consume a diet within and among all food groups, and to choose nutrient-rich foods first when planning meals.  Nutrient-rich foods pack a powerful punch of essential vitamins and minerals, yet have few calories per ounce.  Nutrient-rich foods are easy to identify in the supermarket because of their bright bold colors.  For example, choose bright red, purple or blue colors in the fruit group, and vibrant green, red, yellow and orange colors in the vegetable group.  When shopping the meat case, look for beef’s bright red color; it indicates nutrient richness, which offers you more nutrients for your dollar.

When choosing foods from all five food groups, keep in mind that not all protein is created equal.  High-quality protein or complete proteins, like lean beef, contain all the essential amino acids.  The quality of protein is also important to consider.  For example, animal proteins are highly digestible in comparison to vegetable proteins.  High quality animal protein is 95 percent digestible, whereas vegetable protein, found in foods like legumes, is about 70 percent digestible. 

Make sure you are getting what you paid for, considering the cost of food.

Planning meals is also a key factor to affordable family meals.  Ask your family members what type of entrées they prefer.  This offers you a chance to plan ahead and shop for weekly specials.  Many economical family beef cuts can be purchased from the chuck, sirloin and the round, and most of these cuts yield four 4-oz servings.  Take advantage of meat sales and freeze them for a later meal.  Roast and steaks can be frozen for six to 12 months, while ground beef can be frozen for three to four months.

I also recommend utilizing resources in your community, such as your local meat market manager or Internet sites such as www.beefitswhatsfordinner.com.  These resources can provide you with information about economical beef cuts, as well as proper cooking techniques. 

Don’t forget to utilize leftovers.  For example, if you prepare a beef roast for Sunday dinner and have leftovers, refrigerate them and utilize them later in the week.  Leftover roast beef works great for beef fajitas and stretches the dollar even further.  By planning for leftovers and utilizing them appropriately, you can save time and money.

Along with this tasty recipe that I am sharing with you today, I have provided a cost analysis of the entrée, as well as the other components of the meal, to offer an example on how an affordable and nutritious family meal can be prepared.

For more information concerning healthy lean beef please contact the SDBIC at 605-224-4722 or www.sdbeef.org.

Cost analysis per serving – recipe makes 4 servings

1 lb Top Round            $3.29 - $.82 for 4oz
¼ cup fresh lime         $.33
2 Tbsp Br. Sugar          $.07
2 Tbsp veg oil              $.09
1 Tbsp Worchester      $.08
3 cloves garlic             $.03
Cost for beef entree per serving $1.42 and $5.68 for a family of four

Cost of other food group components for a complete meal
8 oz milk          $.29
4oz Gr.Bean    $.75
Dinner roll       $.21
4oz strawberries $.63
Total cost of other food group components $1.88

Total cost of complete meal per person $3.30
Total cost of complete meal for a family of four $13.20
*Cost based on actual South Dakota food prices June 2008