BEEF IS a compact package of nutrients that many dieters forget about in their zeal to consume chicken. But the fact is that a chicken breast contains only 1 less gram of saturated fat than a lean cut of beef. Plus, the beef has more zinc, iron and protein contained in a 3-oz. serving than the chicken. The government has identified 29 leans cuts of beef, all with less than 10 grams of total fat and 4.5 grams or less of saturated fat. — Karen McMahon