The Glazier family keeps a full schedule, with farm, work, school, church, family and community activities vying for attention. However, Sheri Glazier, a registered dietician, works to ensure each member has breakfast, lunch, dinner and snacks that nourish their bodies and minds. She says dinner is not perfectly balanced every night, but doing well 85% of the time means there’s no guilt when the family wants more flexibility.
Glazier models USDA’s MyPlate, which makes half the plate vegetables and fruits, one quarter protein, and one quarter grains (USDA recommends making half of grains whole grain, like whole-wheat flour, bulgar, oatmeal and brown rice).
She also tries to include all three macronutrients in each meal: protein, carbohydrates and fats.
Fiber is another important consideration. Glazier has never worked with a client who did not need more fiber in their diet, she says. Common sources of fiber include fruits, vegetables, legumes, seeds and whole grains.
Beef can be paired with many different nutrient-dense foods, including high-fiber options. Some examples of balanced meals with beef include:
- Steak with asparagus, roasted potatoes and black rice.
- Whole-wheat spaghetti with ground beef and tomato/veggie sauce, green beans and a salad.
- Egg roll in a bowl with cabbage (or use pre-sliced bagged slaw), ground beef, seasonings and rice.
Watch Portion Control
Eating beef is no problem, but “we have a tendency to over-enjoy,” Glazier says. A good guideline for a serving of beef is about 3 ounces, or the size of a deck of cards. The key is making sure your beef is paired with vegetables and/or fruits making up at least half the plate.
“Whether your fruits and veggies are fresh, frozen or canned, this dietitian does not care,” Glazier says.
When the Grocery Store Isn’t Near
Stock up on frozen and canned fruits, vegetables and proteins when you know you won’t be able to get to the grocery store for a while, Glazier says. She keeps lists of recipes she likes to use during different seasons (harvest, for example, when she’ll be feeding more than just her family) and kitchen gadgets (like her Instant Pot and air fryer) to make healthy meal planning easy when life gets busy.
Find Heart-Healthy Beef Recipes
- The American Heart Association offers heart-healthy beef dishes.
- The Beef Checkoff offers beef recipes certified as heart-healthy by the American Heart Association.
Courtney Girgis grew up on a farm in north-central Missouri, where her family continues to manage both crop and grazing land. She earned her bachelor’s degree in science and agricultural journalism from the University of Missouri and master’s in English and creative writing from Southern New Hampshire University.