Beef
What is Beef?
Beef is the name used for meat from cattle and is packed with many nutrients including protein, iron, zinc, selenium, and B vitamins. There are a variety of cuts of beef that come from different parts of the cow and have differing nutritional value and fattiness. While fatty cuts of meat may have more flavor, leaner cuts are a better dietary choice as they have less saturated fat. Leaner cuts of beef include top sirloin, sirloin tip side, top round, bottom round, and eye of round steaks. Beef can be prepared in a variety of methods and cooked, seasoned, and marinated to bring a lot of variety for even the most limited diets. However, due to the texture and chewiness, beef might be a difficult food to eat for children with sensory aversions or low muscle tone.
Is Beef Beneficial for Autism?
Yes! Beef is concentrated in many nutrients that children on the autism spectrum are often lacking including protein, iron, zinc, selenium, and B vitamins. Because meat contains “heme” iron, it is absorbed in the body easily and quickly. There are studies showing that low iron and zinc levels may contribute to increased autistic symptoms [1, 2, 3, 4], so regular consumption of beef may be beneficial to help replete nutrient levels.
It is important to note that red meat should generally be limited to 3 times per week as a part of a balanced diet and the quality should be taken into consideration. Choosing lean cuts can decrease saturated fat intake and choosing grass-fed instead of grain-fed beef can increase intake of omega-3s and fat-soluble vitamins A & E [5]. Omega-3s are especially known for their role in brain health & development, cognition, and focus - which is especially beneficial for kids on the spectrum. Meat from grass-fed cows have also shown to have higher levels of glutathione, an antioxidant that is low in many kids with ASD [6, 7].
Nutrient Breakdown
In ½ cup of ground beef [8]:
165 calories
16 g protein
10 g fat
0 g carbohydrates
0 g fiber
15 mg calcium
2 mg iron
13 mg magnesium
0 mg vitamin C
Ways to Enjoy Beef
Pasta dishes
Hamburgers
Meatballs
Meatloaf
Lasagna or casserole
Tacos or nachos
Stew
Beef Alternatives
If your child doesn’t like beef yet, they are sensitive to it, or you don’t consume it for personal or religious reasons, here are some alternatives that are similar in nutritional value!
BOTTOM LINE:
Beef is an excellent source of protein and key micronutrients like iron, zinc, Vitamin B12, selenium, Vitamin D, and omega-3s! Since nutrients are often low for kids on the autism spectrum, consuming high-quality beef (lean & grass-fed) a few times per week can be a great way to efficiently support nutrient levels.
