People talk a lot of smack about red meat, but the truth is it can be part of a healthy diet. Aside from delivering amino acids that increase satiety, speed up metabolism and build lean muscle, beef contains healthy doses of iron, zinc, niacin, selenium, vitamin E and B vitamins — nutrients that support blood formation, as well as brain and nervous system function. Here’s how to eat it: Limit weekly consumption to roughly 3 ounces. Consuming fat in excess, healthy or not, results in one thing: flab. Ground beef is sold with 5 to 30 percent fat, giving you the option to choose from 80-95 percent lean varieties.