Have you wondered if you can get enough of the required nutrients through a vegetarian diet or, if you can maintain a healthy low-fat diet while still enjoying the benefits of meat? If you have, then, you’ll be happy to know that the answer to both of these questions is “Yes!”
Does your perfect meal include a big, juicy steak and new potatoes? Can you even imagine a home cooked meal without some red meat? Than you might be on the carnivorous side. Or, maybe a tofu salad with lentil beans is more your style. And your view of eating meat lies somewhere between drinking curdled milk and pulling out your teeth with a wrench. Whether you lie on one extreme or the other or somewhere in between, it is important to understand that you cannot only enjoy those food choices but can thrive on them as well!
Whether you’re herbivore, omnivore, or carnivore, the three most important points to remember are moderation, variety, and of course smart food choices. The key to thriving on any diet is recognizing your needs – both nutritionally and emotionally. For instance, vegetarian diets are associated with a reduced risk for several diseases such as obesity, heart disease, hypertension, diabetes, digestive disorders, and even some types of cancer. However, beef is among the best sources of iron – iron deficiency is the most common deficiency in the US – zinc – 25% of women do not consume enough of this immune protective mineral – and B vitamins, needed for energy and protein metabolism.
With so many benefits on either side, it is easy to get confused on which way to turn. Benefits of Meat Benefits of Vegetarian Diet Good source of absorbable ironHigh in iron, zinc, and B vitaminsCan be low in fat when lean choices are made and fat is trimmedHigh-quality source of protein needed for growth and repair Usually high in folate (especially important for women in their childbearing years. Usually lower in saturated fat and cholesterol (no cholesterol if you are a vegan)
Usually higher in phytochemicals and antioxidants Keep in mind; you only receive these benefits if you make wise choices. Eating a fatty 12 oz. steak with butter nightly, having McDonald’s value meal for most lunches, and only eating vegetables and fruits at the yearly company party are not going to help you score any health points. And don’t think that just because you don’t eat meat, you’re automatically in the pink. Living on potato chips and white pasta isn’t healthy, or nutritious!
Here are a few pointers to help you out . . . For you meat eaters . . . SIDEBAR: Just like all of the foods we eat, portion control is a must with meat! The recommended serving is 2-3 oz. To put this in perspective, a 3 oz. round tip steak trimmed of all fat has 150 calories, 5 grams of fat, 2 grams of saturated fat. Most restaurants serve 8 to 16 oz. servings. A 10 oz. serving of] beef chuck 1/4 inch fat has 977 calories, 73 grams of fat and 29 grams of saturated fat! If you think you’ll still be hungry after eating only 3 oz. then do as your vegetarian neighbor would and fill up on more vegetables and grains on the side. Make smart meat choices and cut the fat.
Although, the patriotic hamburger may be one of your favorites, even “lean” ground beef burgers are high in fat – especially saturated fat. Use your head and hands.Because saturated fat is a leading contributor to heart disease, even if you eat lean meat, remember to use your palm as measurement of a perfect portion. Limit red meat to a couple of times per week.Substitute fish, which provides “good” fat, and a couple vegetarian meals and poultry. Although, poultry can stack up more fat and saturated fat than certain kinds of meat. So choose wisely here as well. Make wise choices when it comes to snacks.Choose fruits, vegetables, low-fat dairy products, and nuts. Think whole when selecting breads and grains. Choose whole grain breads and crackers, oatmeal, and brown rice. These grains have not been refined and are higher in fiber, protein, and vitamins and minerals. Other extra great grains are quinoa and amaranth. A rainbow of color.
Remember the more color on the plate, the more nutrients you are receiving. Eat fruits and/or vegetables at every meal. For you veggie lovers . . . Iron out your myths on iron.Popeye wasn’t always right . . . you’ll find more iron in fortified cereals such as bran flakes, sea vegetables, legumes, and tofu. Absorbing iron just takes a little tender loving “C.”Iron from plant foods is not as easily absorbed as from meat. Vitamin C aids in absorption of iron so make sure to not only eat your iron foods but also your citrus fruits. Broccoli, brussel sprouts, green peppers, and strawberries are also great sources. Fats that help you flourish.If you don’t eat fish and eggs, you may be low on omega 3, one of your essential fatty acids.
Make sure to get adequate intakes of linolenic acid from flax, walnuts, canola oil, or soybeans. Choose your cheese wisely.If you eat dairy products and eggs, choose low-fat products, and always read the label Dairy-free, worry-free, and osteoporosis-free.If you don’t eat dairy products, make sure to get your calcium from legumes, soy food products, dark green veggies, almonds, figs, or calcium fortified orange juice.
Think zinc. Zinc is needed for your immune system and is found in the highest quantity meat. You can however, find it in legumes, wheat germ, bran flakes, soy foods, and yogurt. Beware of not getting enough of B12.B12 is only found in meat. You can find it in fortified cereals and soymilk but supplementation is sometimes advised.
Soak up some sun, or better yet, some soymilk.If you don’t eat dairy products, then you may be low on Vitamin D. Sunlight exposure is helpful, but in order to get enough Vitamin D, make sure to have fortified products such as soymilk and cereal. Whether you’re herbivore, omnivore, or carnivore, the three most important points to remember are moderation, variety, and of course smart food choices.
Make every calorie count. In other words, before each bite, ask yourself, “What is this food giving me?” If the answer is “nothing but calories,” you may want to make another choice that provides you with vitamins and/or minerals! After all, whichever lifestyle you live, you need to choose wisely to maintain a diet filled with all of the important nutrients!
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