Category Archives: Phil’s Nutrition

Beef Business

When it comes to choosing healthy proteins, lean beef is a delicious and healthy choice for beefing up your high-quality protein needs. It’s also a perfect partner for fruits, vegetables and whole grains, making it even easier to enjoy a delicious, well-balanced diet.

Naturally nutrient-rich foods such as lean beef also help people get more essential nutrients in fewer calories.  A 3-ounce serving of lean beef contributes less than 10 percent of calories to a 2,000-calorie diet, yet it supplies more than 10 percent of the Daily Value for 10 essential nutrients.  You’d have to consume 18 ounces of cooked chicken breast to get the same amount of zinc and at least 7½ ounces of cooked chicken breast to get the same amount of iron as in 3 ounces of cooked beef. In addition, lean beef supplies significantly fewer calories and more nutrients than many plant proteins.  A 3-ounce serving of lean beef (about 150 calories on average) provides about the same amount of protein as 1½ cups of cooked black beans (341 calories) but in less than half the calories.

Here are a few more healthy beefy boasts:

  • A 3-oz serving of lean beef is an excellent source of protein, supplying nearly half the protein most people need each day. In addition, the protein in lean beef is a complete, high-quality protein which means it supplies all of the essential amino acids the body needs to build, maintain and repair body tissue. In addition, coupled with physical activity, the high-quality protein in lean beef can help you maintain a healthy weight, sustain weight loss and keep a favorable body composition over time, and also promote satiety to help you feel full longer.
  • Beef is an excellent source of iron. Unlike plant proteins, beef is the food supply’s most readily available and easily absorbed source of iron. Iron not only helps red blood cells carry oxygen to body tissue, it also plays an important role in cognitive health, including memory, ability to learn and reasoning.
  • Beef is packed with high levels of absorbable zinc – an essential nutrient that fuels thousands of bodily processes, including building muscles, healing wounds, maintaining the immune system, and contributing to cognitive health.
  • Beef supplies a healthy dose of riboflavin, which helps the body use energy from carbohydrates, produce oxygen-carrying red blood cells, and promote healthy skin and good vision.
  • There are more than 29 cuts of beef that meet USDA guidelines for Lean (less than 10 grams of total fat per 3-ounce serving), including consumer favorites like Tenderloin, T-Bone and 95% Lean Ground Beef.
  • Lean cuts of beef have less than 95 milligrams of cholesterol per 3-ounce serving.
  • 20 of the 29 lean beef cuts have, on average, only 1 more gram of saturated fat than a skinless chicken breast per 3-ounce serving.
  • The cut of beef with the lowest amount of calories, saturated fat and total fat is the Eye Round Roast and Steak, with only 144 calories, 1.4 grams of saturated fat and 4 total grams of fat in a 3-ounce serving.

Beer Nutrition

Beer is a surprising source of numerous nutrients.

One 12-ounce beer has around one gram of fiber, B vitamins like niacin, pantothenic acid, folate, riboflavin, and vitamins B6 and B12. It is also rich in silicon, a nutrient that is said to help strengthen bones.

Hot Dogs

Hot dogs are cooked sausages, prepared by combining meat trimmings and fat, flavorings such as salt, garlic, and paprika, and curing preservatives such as sodium erythorbate and sodium nitrite. Pork and beef are the traditional meats used in hot dogs, but chicken and turkey have become popular alternatives.

For the hot dog sausage to be cooked during the manufacturing process, the mixture must be in a casing. Traditional casing is made from the small intestines of sheep and is referred to as “natural casing”. But most hot dogs sold in the United States are “skinless”; a version in which the casing used is thin cellulose that is removed between cooking and packaging. Kosher hot dogs are usually “skinless” or made with reconstituted collagen casings.

Because hot dogs are already cooked before reaching the consumer, they can be eaten without any additional preparation – although most are baked, boiled, broiled, fried, grilled, microwaved or steamed before serving.

Typical hot dog garnishes include mustard, ketchup, onions, mayonnaise, relish, coleslaw, cheese, chili, olives, and sauerkraut.

HOT DOG NUTRITION FACTS:

Beef & Pork:
Amount: 1 Dog (45 g)
Calories: 137
Total Fat: 12.4 g
Cholesterol: 22.5 mg
Sodium: 368.5 mg
Potassium: 75.2 mg
Total Carbohydrate: 0.8 g

Pork:
Amount: 1 Dog (76 g)
Calories: 205
Total Fat: 18 g
Cholesterol: 50.2 mg
Sodium: 620.2 mg
Potassium: 200.2 mg
Total Carbohydrate: 0.2 g

Chicken:
Amount: 1 Dog (45 g)
Calories: 100
Total Fat: 7.3 g
Cholesterol: 43.2 mg
Sodium: 340.2 mg
Potassium: 90.9 mg
Total Carbohydrate: 1.2 g

Take A Multivitamin

Recent studies have shown that people who take a daily multivitamin and mineral supplement have dramatic reductions in the risk of colon cancer and heart disease.

Plus, the folic acid in your once-daily multi is almost two times more absorbable than the form of this vitamin found in food.

Stay Hydrated

Be sure that you drink plenty of water – each and every day.

Most people are perpetually dehydrated; only one-third of all Americans get the recommended eight glasses daily. Unfortunately, thirst isn’t always a reliable gauge of your body’s need for water. A better indicator is the color of your urine: clear or light-colored urine means you’re well hydrated, whereas a dark yellow or amber color usually signals dehydration.

Signs of mild dehydration include fatigue, dizziness, trouble concentrating, and headaches.

Remember: water flushes toxins from your body and carries nutrients to your cells.

I Love Del Taco’s Veggie Works Burrito. Is It Really Healthy?

The Veggie Works Burrito has long been one of my road-trip favorites.

It’s not the very best thing that you can eat – it’s high in sodium, and has its share of carbs. But when you’re half-way between OC and Las Vegas, do you really want a bag of celery sticks and diet Ranch dressing?

The nutrition facts are: 1 Delicious Veggie Works Burrito (319 g) contains 490 Calories (with 162 Calories coming from Fat) / 18g Total Fat / 11g Saturated Fat / 25 mg Cholesterol / 1660 mg Sodium / 69g Carbohydrates / 9g Dietary Fiber / 5g Sugars / 18g Protein / Vitamin A 26% / Vitamin C 25% / Calcium 41% / Iron 33%

Are Fatburger XXXL Burgers Even Remotely Healthy?

Ummmmmmm … Fatburger.

Healthy? Nope, not even a little bit. 

Incredibly tasty? Yep. They sure are ….

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Nutrition Facts For 1 – XXXL Fatburger With Bun, Lettuce, Tomato & Cheese

Calories 2,530 / Sodium 4,410 mg / Total Fat 146 g / Saturated 54 g / Total Carbs 141 g

Polyunsaturated 0 g / Dietary Fiber 12 g / Monounsaturated 0 g / Sugars 30 g

Trans 8 g / Protein 161 g / Cholesterol 480 mg / Potassium 0 mg / Vitamin A 0%

Calcium 0% / Vitamin C 0% / Iron 0%

What Are Macronutrients?

Nutrients are components in foods that an organism uses to survive and grow.

Macronutrients provide the bulk energy an organism’s metabolic system needs to function while micronutrients provide the necessary cofactors for metabolism to be carried out.

There are five essential macronutrients: water, oxygen, carbohydrates, proteins, and fat. Water and oxygen are sometimes excluded from the list as they are not commonly though of as food or nutrients.

The prefix makro is from the Greek meaning large.