Nutrition Tips

“Try it, you’ll like it.”

Was it just me, or did anyone else hear their parents say this phrase more times than necessary at family meals? When it comes to trying new foods – or new cuts of beef – what’s your mindset? Are you all-in and curious in the kitchen, or do you tend to play it safe and stick with what you know?

When it comes to grocery shopping, going in with an open mindset (whether in-store or scrolling your grocery app) can make a big difference—especially if you’re looking to keep your budget in check. Beef prices, like most groceries, are higher than they used to be, but as an athlete, skipping out on quality nutrition isn’t an option. That’s where “value cuts” come into play.

Beef provides 10 essential nutrients—including protein, iron, zinc, and B vitamins—no matter the cut. But if your cart always contains the same go-to items like top sirloin, ribeye, or 93% lean ground beef, you might be missing out on cuts that are just as nutritious, more affordable, and equally delicious. Think of them as your next key play to fuel performance without breaking the bank.

Simple and Affordable Never Sounded So Good! 3 Beef Cuts Worth Trying

Flat Iron Steak – Extremely tender, flavorful and perfect for grilling. In fact, it’s the 2^nd most tender beef cut available!

Try it in: Steak Street Tacos with Spicy Pico De Gallo

Flank Steak – Lean, packed with flavor, and great for marinating. Best grilled or thinly sliced thin for stir-fry.

Try it in: Korean Beef & Vegetable Bowls

Tri-Tip Roast – Boneless, fairly tender, and full-flavored. Roast, grill, or even air fry! Just remember to slice against the grain for maximum tenderness.

Try it in: Air Fryer Tri-Tip Roast

For more recipes featuring these and other budget-friendly cuts, visit BeefItsWhatsForDinner.com/Cuts. You can search by cut and find ideas for slow cooking, grilling, roasting, and more.

Don’t Forget the Rest of the Plate

Beef is your protein powerhouse, but balanced meals also include fruits, vegetables, and whole grains. The tricky part? Avoiding produce that spoils before you can use it—especially during a busy training and class schedule.

Longer-Lasting Produce Picks for Athletes:

Fruits:

• Ripe avocados & apples (store in fridge to extend freshness)
• Clementines
• Pears
• Applesauce cups or pouches
• Raisins, dates, dried cherries, or apricots
• Frozen mango chunks (delicious slightly thawed – toss them in your gym bag!)

Vegetables:

• Onions
• Kale
• Baby carrots
• Canned green beans
• Frozen edamame and stir-fry veggies (stock-up when on sale, and cook only what you need to reduce waste)

Fiber-Rich Carbohydrates:

• Potatoes (store in cool, dark place)
• Squash (keeps for 2-6 months!)
• Whole grain microwaveable rice pouches
• Whole grain bread, English muffins, or waffles (store in freezer until needed)

Bottom line: As an athlete, meeting your protein and micronutrient needs is non-negotiable for peak performance and recovery. By choosing beef’s value cuts, you can fuel your body, stick to your budget, and keep your meals exciting. Who knows—you might even find yourself telling teammates and coaches, “Try it, you’ll like it!”

Erin Good, RD, LD

Director of Nutrition and Health, Iowa Beef Industry Council

erin@iabeef.org