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why do we need meat and alternatives

Meat, fish and alternatives
This food group is a good source of protein, vitamins and minerals, particularly zinc. Beef is a natural source of iron. Beef helps the body to absorb more iron from other foods that contain iron, when eaten together. MAIN NUTRIENTS Click here to see Essential nutrients P SHOPPING TIPS Buy the leanest meat, there's less waste Choose trimmed, lean or extra-lean varieties Click here for some buying, cooking and preparing tips COOKINGPTIPS Grill, bake or microwave without adding fat Add pulses such as peas, beans and lentils to casseroles, stews and mince dishes HYGIENE TIPS Wash your hands before and after handling any raw or cooked meat, poultry or fish PORTIONS GUIDE 2-4oz (50-100g) lean meat, poultry or oily fish 3 tbsp peas, beans or lentils (cooked) For more information about red meat, click here DID YOUPKNOW? Zinc contributes to normal cognitivePfunction, fertility and reproduction Fish, particularly shellfish, is also a good source of selenium For more recipes, cooking tips, news and further information, visitP www. meatmatters. com Canada s Food Guide recommends that adults have 2 to 3 servings of meat and alternatives every day, depending on age and sex. 75 g (2 oz. ) or 125 mL (1/2 cup) of poultry, lean meat, or cooked fish or seafood (serving about the size of a deck of cards) 30 mL (2 tbs. ) of peanut butter Have fish dishes regularly, because fish is a good source of protein.


Fish also contains less fat than meat and the fat that it does contain is better for your heart.


You don t really care for meat? Try legumes (such as peas, beans, and lentils)! They are very nutritious, high in fiber and protein, and low in fat. They are inexpensive and can be easily added to all kinds of recipes. Canned legumes are easy to prepare and just as nutritious as the dry variety. Just rinse them and add them to salads, shepherd s pie, spaghetti sauce, or couscous with vegetables. Be imaginative and experiment! Is flatulence a problem when you eat legumes? Incorporate them into your diet gradually so that your digestive system has time to adjust. The flatulence and bloating will diminish as you eat them more frequently. Pour off the water that you use to soak legumes and start off using them in recipes that are low in sugar to prevent unwanted effects.


No need to worry: the effects are only temporary. Lean ham, turkey breast, pastrami, and homemade creton from lean meat are healthier choices than other types of deli meats that contain large amounts of fat and salt. Examples are cretons, p t gras, pepperoni, salami, mock chicken, bologna, and smoked sausage, which should only be eaten in moderation. Eat nuts and seeds that are rich in nutrients, such as protein, folic acid, vitamin E, calcium, and iron. Some contain good fat, which means unsaturated fats. Avoid eating excessive quantities because they are very high in fat and energy. Just a small handful is enough.

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