Non Vegetarian Diets
Non vegetarian diets include meat, poultry, fish, eggs, they are vital for health and maintenance of your body as they give the body its required nutrients. They include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. However, it’s advised to choose foods from these groups that are not too high in saturated fat and cholesterol which are harmful for health.
Nutrients in Non Veg Diets
- Meats mainly contain proteins which play a major role in the formation of bone, muscle, blood and cartilage. They also help build enzymes, hormones and vitamins.
- B Vitamins contained in non vegetarian diets help the body release energy, play a vital role in running the nervous system smoothly, helps the blood tissue and help form red blood cells.
- Vitamin E, an anti-oxidant helps protect vitamin A and essential fatty acids from cell oxidation.
- Magnesium helps build bones and releases energy from muscles.
- Zinc is vital for biochemical reactions and helps the immune system work well.
- Iron carry’s oxygen to the blood, people with iron deficiency must include meats in their diets.
Effects on Health
Non Veg diets high in saturated fats raise cholesterol levels in the blood which in turn leads to numerous health problems like heart diseases, diabetes and obesity. Foods with fat cuts of beef, pork, and lamb; regular sausages, hot dogs, and bacon; and some poultry such as duck are high in Saturated and Trans fats. Limit the amount of these foods in your diet to keep blood cholesterol levels in check.
Egg yolks and organ meats such as liver are extremely high in cholesterol. There’s a risk of more calories adding up in the body with these diets .Lessen the quantity of these foods for lower cholesterol levels and calories.
Include more of fish in your diet than just having red meats, rotate and have a variety of meats than sticking just to one. Fish is a good source of mono and poly unsaturated fatty acids (MUFA and PUFA). Most fat in the diet should come from these fats rather than from unsaturated and trans fats. Some of the PUFA’s are vital for good health; the body cannot develop them from other fats. Fish like salmon, trout, and herring are high in PUFA- omega 3 fatty acids which help reduce the risk of cardio vascular diseases.
Go Lean
- Key is going with lean meat. Choose lean meats while buying beef, lamb and pork.
- Buy skinless chicken, or remove the skin before cooking.
- Choose, roast beef, lean turkey, or low-fat luncheon meats instead of meats with more fat content.
- Broil, grill, roast, or boil meat, poultry, or fish instead of deep frying.
- Trim away visible fat from meats and poultry before cooking.
- Boneless and skinless poultry are wiser choices.
- Go for fish in lunches and dinners
- Check Nutrition Facts label for the saturated fat, trans fat, cholesterol, and sodium content in packaged and processed foods.
- Go in for Low processed meats.