Everything in moderation

Even if you choose lean or extra-lean cuts of beef, don't eat too much. The Dietary Guidelines for Americans recommends that adults eat no more than a total of 26 ounces of meat, poultry and eggs per week. One portion of cooked meat is three ounces. That's about the size of a deck of cards.

Think of the beef in your diet as a side dish, not a main dish. And enjoy various protein foods, including:

• Skinless poultry.
• Fish.
• Beans, lentils and peas.
• Nuts and seeds.
• Soy products.

If you like organ meat, such as liver, limit how much of it you eat. Organ meats are a concentrated source of nutrients such as protein, vitamins and minerals. But they are not a lower fat or lower cholesterol choice. And for some people, the concentration of nutrients can be a problem. For example, too much vitamin A during early pregnancy is not recommended. And the level of a chemical called purines are linked to a type of arthritis called gout. So talk to your healthcare professional before eating organ meat if you have any questions about how it might affect your health.