Hello Friends. Welcome back to Day 18. Here we are at the last topic on food. It’s last, yet an important section in food.
Today, we will talk about poultry products, dairy products, fish and meat.
Like earlier content, because of a short period, I will highlight the most important topics without going deep. By the end, you will know enough to make better changes.
So, let’s get started.
1. Poultry Products
In poultry products, there are varieties of products like eggs and meat.
Egg is the most recommended food you can include your diet. They’re budget friendly yet nutrient dense food.
Lots of people are nervous to eat egg because of constant warning about its high cholesterol level.
But the case is opposite.
They’re an inexpensive and easy-to-prepare protein. Don’t worry about its cholesterol level because we need a certain amount of cholesterol.
You can cut egg yolk if you’re eating too much egg. 1-2 whole eggs won’t matter. Egg white is a pure protein, and it’s a reason to add in diet.
Major people’s diet lack protein, especially complete protein. While you can add fresh vegetables to add more flavour and nutrients.
Meat of chicken and turkey are the most popular poultry products after egg. They’re also a good source of nutrient and can be part of your diet.
2. Dairy Products
Dairy products include milk and every product from it. It includes milk, cheese and butter. They are good nutrient source including proteins, carbohydrates, fats, minerals, vitamins and water.
It’s a good source of nutrient but maybe not suitable for everyone. Milk contains carbohydrate, lactose. Usually, intestinal enzymes are called lactase which digests lactose.
But due to lack of lactase in some people they are not able to digest lactose which leads to formation of gas, bloating, pain and diarrhoea. This condition is called lactose intolerance.
If you’re not lactose intolerant, you can enjoy it. While if you are lactose intolerant, skip it, or you can try yogurt or mature cheese. Also, you can try heated milk as it breaks down some of the lactose.
The next food in the list are fishes.
Fishes are among the healthiest foods on the planet.
They are the low-fat and high quality protein sources. While, high Omega 3 fatty acids make them the best choice.
Along these nutrients they also contain
- Vitamin D,
- B2 (riboflavin),
Looking at their benefits
- They are heart friendly due to their omega-3 fatty acid. Omega-3 fatty acids can fight inflammation, thus lowering the risk of heart disease.
- Moderate seafood consumption has been shown to lower the risk of Alzheimer’s.
- Vitamin D is beneficial for calcium absorption, thus supporting bone health and growth.
- Omega 3 is also good for eye health.
- It can help you sleep better.
That’s all. Let’s end the list of benefits in short.
A healthy and nutrient rich diet helps us in many ways. Fish are a great source of nutrients, and they prove as better delicacies.
When you’re feeling like you’re enjoying your meal, you’ll supply body with a good amount of nutrients it needs. When you listen to the body’s need, it functions better and keeps you healthy.
You can eat fish 2-3 times per week.
It’s a better option than the food we will discuss ahead.
Concerns with Non-Vegetarian Group
Worldwide, there are rising concerns with meat consumption. The concerns are with rising chronic diseases like cardiovascular disease, cancer, neurodegenerative disease, etc.
Before getting over any of those claims, there are few important questions.
One can metabolise meat, but the questions are
- Are you eating Asian/European portions or American portions?
- Are you eating twice a week or twice daily?
- Are you eating processed or unprocessed meat?
- Are those meats filled with fat or lean meat?
People list that the non-vegetarian group has a high risk of chronic disease. But, vegetarian group even faces chronic disease.
Inactive lifestyle, processed food, overeating, unhealthy habits affect both groups. But the non-vegetarian group has a slightly increased risk due to high saturated fat intake from processed and red meat.
These three factors increase the risk of cancer, coronary heart disease, stroke, and type 2 diabetes. But the risk is lower with other protein sources such as beans, legumes and even fish.
Other reasons to explain the negative impact are decreased fiber, antioxidants, and phytonutrient intake.
High fiber intake can:
- Lowers blood cholesterol level,
- Balance blood pressure,
- Helps in weight loss and weight management,
- Control blood glucose,
- Reduce the risk of many types of cancer
- And improve gastrointestinal functions.
It also helps to flush toxins and carcinogenic waste thus lower health risk.
While the antioxidant and phytonutrients neutralises free radicals which protects from degenerative diseases.
The increased health risk is due to excess damaging nutrients, while the damages increase as there are low protective nutrients.
If you’re not planning to quit non-vegetarian food and still want to improve health, then you can follow few tips.
- Limit or quit processed meats
- Eat more of healthier options like fishes, or poultry products
- Increase intake of veggies and beans intake with non-vegetarian food
- Finally, mind over how much you eat. Because it’s about enjoying instead of overstuffing.
That’s all for today. When we consider each food group, there are a lot to say, but I have covered the essential for your quick start.
There are many concerns that need to be explored. We will explore in some other series.
Tomorrow you will learn about the calorie counting. It’s a popular practice followed worldwide. But you really need such strategy in your list is the question, we will explore.