Meat and Meat Alternatives
The food guide suggests trimming the fat and skin before cooking meats, and cooking methods such as roasting, baking, and poaching as opposed to frying or deep-frying, and choosing luncheon (deli) meats with lower sodium. The food guide also indicates fish such as char, herring, mackerel, sardines, and trout should be included regularly, as should meat alternatives such as beans, lentils, and tofu.
My advice – Meat and meat alternatives
Following fruits and vegetables, meat and meat alternatives are the next most important food group. Meat and meat alternatives offer essential vitamins, minerals, and most importantly, protein! Avoid processed meats, and aim to purchase the best quality you can afford. Grass-fed and pastured meats offer the biggest nutritional bang for your buck, and are high in fat soluble vitamins like vitamin D, A, and K2 – vitamins typically deficient in the standard north American diet. Eggs, legumes, and tofu are great sources of protein. Specifically, sprouted organic tofu is much higher in protein (about twice the amount of non-sprouted tofu), and does not contain GMOs. Tempeh is another great source of soy protein, is versatile and also less processed than tofu.
Fish should be eaten in moderation due to environmental contamination. Check out the Environmental Working Groups online tool for more specific information based on age, sex, and additional health factors. Like carbohydrates (starchy vegetables and grains), I advise patients not to consume more than 25% of their daily intake in the form of meat and meat alternatives.
Next and last blog in the series- Fats
Have a great day,
Dr. Kaleigh Anstett
Protein, Protein, and More Protein