Build a Bowl with Beef

Celebrating National Nutrition Month

March is National Nutrition Month^®, an annual celebration of healthy eating established in 1973 by the Academy of Nutrition and Dietetics. As a Registered Dietitian, I enjoy celebrating good nutrition every month, but love that the month of March allows us to share what many dietitians know to be true- balanced eating and good nutrition doesn’t mean eliminating foods but rather building smart, satisfying meals which include a variety of flavors and foods like lean beef. 

Beef in a balanced diet  

Research continues to link protein consumption to favorable lifestyle markers like healthy body weight/weight loss, maintaining and building muscle, and overall diet satisfaction1. In fact, people who consume higher-protein diets (roughly 30% of daily calories from protein) feel more satisfied after eating, which can help prevent overeating2. Research has also shown that exercise is more effective for weight loss in combination with a higher-protein diet. We know that proteins like beef provide the amino acids needed for building and replenishing muscles after exercise3. When paired with whole grains and colorful produce, lean beef becomes the foundation of a nutrient-dense, well-balanced meal. 

Balanced meals ≠ boring  

Healthy eating becomes challenging when we believe meals must be devoid of flavor or variety. Fortunately, beef pairs well with many flavor profiles, leaving you with endless options of nourishing dishes to choose from. This month we feature three Bowls with Balance recipes which combine beef, whole grains and vegetables finished with flavor-enhancing additions to provide everything you need for a balanced meal- high quality protein, fiber, vitamins and minerals.

Bowls with Balance 

Each bowl has a base of whole grains or complex carbohydrates, lean strip steak, and a variety of vegetables. These bowls are perfect to meal prep for an on-the-go lunch or a quick, no fuss dinner. They are easily customizable to fit a variety of taste preferences (for that one picky eater in the family!) and can utilize produce you may already have on-hand. This collection of recipes also offers a variety of flavor profiles from the tangy homemade Tzatziki in the Greek Steak and Quinoa Bowl to the bold kimchi in the Korean Steak and Rice Bowl. With their mouthwatering tastes, you’ll forget these bowls also provide the balanced nutrition you need to thrive.  

Remember, small shifts like trying a new recipe can make a meaningful difference in your overall health and wellness. Lean beef is a nourishing, versatile protein that pairs well with a variety of ingredients to provide a tasty and nutritious eating experience. Celebrate National Nutrition Month® by trying one of our Bowls with Balance recipes and don’t forget to tag Ohio Beef when you share your dishes on social media.  

1. • Westerterp-Plantenga MS, et al. Dietary protein, metabolism, and body-weight regulation: dose–response effects. Int J Obes 2006;30:S16-S 23. • Paddon-Jones D, et al. Protein, weight management, and satiety. Am J Clin Nutr 2008;87:1558S-61S. • Paddon-Jones D, et al. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr 2008;87:1562S-6S • Wolfe, RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr 2006;84:475-82. • Devkota S, Layman D. Protein metabolic roles in treatment of obesity. Curr Opin Clin Nutr Metab Care 2010;13:403-7.  
2. • Leidy HJ, et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls. Am J Clin Nutr 2013;97:677-88. • Westerterp-Plantenga MS, Luscombe-Marsh N, Lejeune MPGM, Diepvens K, Nieuwenhuizen A, Engelen MPKJ, Deutz NEP, Azzout-Marniche D, Tome D, Westerterp KR. Dietary protein, metabolism, and body-weight regulation: dose–response effects. Int J Obes 2006;30:S16-S23. • Leidy HJ, Bossingham MJ, Mattes RD, Campbell WW. Increased dietary protein intake consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. Br J Nutr. 2009;101:798-803.  
3. • Layman DK, et al. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr 2005;135:1903-10. • Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. J Nutr. 2014 Jan 29