Steak ‘n Nutrition What to

Eat: Beef tenderloin, sirloin, strip, filet mignon, flank, eye of round, top round

Avoid: Ribeye, rib steak, T-bone, porterhouse, ground beef

Why: Leaner cuts of beef have less saturated fat and cholesterol than fattier cuts. Saturated fat and cholesterol can increase your risk of heart disease and stroke.

Eat: Steaks cooked to medium-rare or rare

Avoid: Steaks cooked to well-done

Why: Cooking steak to well-done destroys more nutrients than cooking it to medium-rare or rare. Medium-rare steaks also have a lower risk of forming harmful compounds called heterocyclic amines (HCAs) than well-done steaks. HCAs have been linked to an increased risk of cancer.

Eat: Steaks marinated in herbs, spices, or acidic liquids (such as lemon juice, vinegar, or wine)

Avoid: Steaks marinated in commercial marinades

Why: Marinating steak in herbs, spices, or acidic liquids can help to tenderize the meat and reduce the formation of HCAs. Commercial marinades often contain unhealthy ingredients, such as added sugar, salt, and preservatives.

Eat: Steaks grilled, roasted, or broiled

Avoid: Steaks fried or pan-fried

Why: Grilling, roasting, or broiling steaks are healthier cooking methods than frying or pan-frying. Frying and pan-frying steaks can add unhealthy fat and calories to the meat.

Eat: Steaks served with vegetables, fruits, or whole grains

Avoid: Steaks served with white rice, pasta, or potatoes

Why: Vegetables, fruits, and whole grains are healthy sides for steak. They provide essential nutrients, such as fiber, vitamins, and minerals. White rice, pasta, and potatoes are less nutritious and can contribute to weight gain.

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