I grew up in the Midwest, the heart of beef country. Dinner was often a steak that covered the entire dinner plate, with a plate on the side for a baked potato. Boy, have times changed!

Beef today is leaner than 30 years ago, a result of advances in breeding, cattle feed and supermarket preparation methods. Yes, beef contains fat, including saturated fat, and cholesterol. But beef is also a good source of iron, protein, vitamins B3, B5, B6 and B12, and phosphorus and zinc. Consider:

• Beef provides 39 percent of your daily needs for zinc, important for a healthy immune system.
• Three ounces of cooked beef contains 25 grams of protein, about 50 percent of the needs of most women.
• Three ounces of broiled top sirloin steak contains almost three mg of iron, almost three times as much iron as a three-ounce chicken breast.

Did you know that three ounces of skinless chicken thighs contain twice the amount of fat in a three-ounce portion of beef eye of round? Did you know that a three-ounce chicken breast contains the same amount of saturated fat (two grams) as a three-ounce portion of round tip? If you feel as if you're ready to sprout feathers and cluck, try substituting lean cuts of red meat for some of the poultry meals you prepare.

If you enjoy a steak cooked on the charcoal grill or a well-seasoned roast, you can have your meat without worrying about your health if you follow these simple tips: