Category Archives: Phil’s Nutrition

Try Bison … If You Dare …

The next time you’re choosing a low-fat meat main course – consider bison.  This nutritious and delicious meat is lower in fat than beef and lower in cholesterol than chicken, making it an exceptionally healthy alternative to other commonly consumed meats.

Bison is a high-protein low-fat powerhouse. While a 3-ounce serving contains only 122 calories and 2.1 grams of fat (0.8 gram of saturated fat), it’s loaded with 24.2 grams of protein. For those following a 2,000 calorie daily diet, this one serving represents 48 percent of the DV (daily value) for protein, 3 percent of the DV for fat, and 4 percent of the DV for saturated fat.

Bison will also load you up with B vitamins (riboflavin, niacin, B-6 and B-12), iron, phosphorus, zinc and selenium – the combination of which will boost the health of your eyes, hair, skin, liver and nervous system, help form red blood cells, develop strong bones, and prevent cell damage from free radicals.


Watermelons are mostly water (roughly 92 percent) but this refreshing fruit is loaded with nutrients. Each tasty bite has significant levels of vitamins A, B6 and C, lycopene, potassium, antioxidants and amino acids. Also, watermelons are fat-free, very low in sodium, and have only 40 calories per cup.


Corn gets a bad rap because it’s frequently found in packaged, processed food that can be void of nutrients. But straight-from-the-farm corn on the cob is a healthy whole grain, a good source of fiber, vitamin C, and the antioxidants lutein and zeaxanthin, which promote healthy vision. Try boiling, grilling, steaming, baking or microwaving a few ears for dinner tonight … and enjoy!

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.


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

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

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.