Foundations of Nutrition: Natural food sources-Animals Flashcards
Natural food sources: Animals
- Meat
- Poultry
- Game
- Fish
- Seafood
- Animal by-products (eggs and dairy)
Avoid
Avoid:
* Process and package foods, Ready meals
* Junk foods
* Sweets
* Juices, Fizzy drinks
Animal Food sources: organic vs grass fed
It is best to consume grass-fed, organic meat and poultry over grain-fed factory-farmed meats
* Grain-fed meat has a high omega-6 (inflammatory) to omega-3 (anti-inflammatory) ratio – 20:1. It is high in the inflammatory fatty acids arachidonic acid.
* Grass fed and wild meat has a ratio of omego-6 to 3 of 2:1. It is 10 times less inflammatory
* Grass-fed as a higher conjugated linoleic acid (GLA), which regulates heart health, bodyweight, and blood sugar levels
* Use organic: higher vitamin, mineral and amino acid profile (inc. Beta-carotene and vitamin E). Higher animal welfare standards.
* Non-organic = may contain chemicals and the xenoestrogens
Red meat: contains, positive, negatives
- Pork
- Beef
- Lamb
Benefits: - Complete protein (Contains all 9 essential amino acids), Polyunsaturated fats, Iron, zinc, B vitamins, phosphorus, selenium
Negatives: - High cholesterol and saturated fats
- No fibre
- High animal protein intake requires more energy to be digested, therefore, placing more burden on the digestive system, whilst the high formation of protein metabolite stresses the kidneys
- Pro-inflammatory – heart disease, diabetes, cancer, arthritis, asthma, osteoporosis, obesity, alzheimer’s, impotence
- Acid-forming (due to high sulphur content = sulphuric acid)
Poultry
- Chicken
- Turkey
- Goose
- Duck
- Pheasant
- Partridge
- Pigeon
- Poussin
- Ostrich
- Emu
Benefits:
* Complete protein
* Vitamin B1, 2, 3, 5, 6, 12, E, Zinc, Iron, magnesium
* Less saturated fat (but also less B12 than red meat)
Negatives:
* Food poisoning risk (especially campylobacter and salmonella) – always cook thoroughly
* Offered intensely farmed, poor welfare standards
* Always opt for organic, pasture-reared, heritage breeds or, best of all, wild poultry products
Eggs
Only select eggs that are organic free range.
- A complete protein (more than half the protein is found in white)
- Rich sources of selenium, vitamin A, D, B6, B12, Zinc, Iron and Copper
- They also good for:
o Brain health (with essential nutrients including choline)
o The immune system (with vitamin A, B12 and selenium)
o Healthy pregnancy (folate and choline for embryo development)
o Eye health (with vitamin A and antioxidants)
o Cardiovascular health (generally raise HDL cholesterol, whilst choline helps to break down the amino acid homocysteine)
Choline = a vitamin-like substance, also produced in small amounts by the body
Fish: sources, benefits, negatives
- Cod
- Tuna
- Seabass
- Mackerel
- Sardines
- Trout
- Salmon
- Herring
Benefits: - Complete protein
- Omega-3
- Vitamin D, B2, calcium, phosphorus, iron, zinc, iodine, magnesium, potassium
- Oily fish (SMASH) – sardines, mackerel, anchovies, salmon, herring (these are high in omega-3, vitamin D and lower in mercury due to their small size). Sardines are highest in omega-3
Negatives: - Mercury
- PCBs (polychlorinated biphenyls) and dioxins are often present in long-living, predatory fish such as tuna, shark, swordfish
- Overfishing – severely reduced fish numbers in oceans and rivers
Cod
- Vitamin B3
- B12
- Phosphorus
- Selenium
Tuna
- Vitamin D
- Selenium
- Omega-3
Seabass
- Vitamin B1, B2
- Vitamin A
- Vitamin C
- Calcium
- Phosphorus
- Iron
Mackeral
- Vitamin D
- Vitamin B3, B12
- Phosphorus
- Selenium
- Omega-3
Trout
- Vitamin D
- Vitamin B12
- Potassium
- Selenium
Salmon
- Vitamin D
- Vitamin B3, B12
- Selenium
- Phosphorus
- Omega-3
Wild-caught vs. farmed
Always opt for wild caught fish (not farmed), and avoid canned fish which compromises the nutritional content (especially vitamins C)
- Farmed fish are raised an overcrowded cages and tanks in contaminated water. They:
o Contain dyes and toxic chemicals (PCBs, dioxins, faecal waste, mercury, pesticides, antibiotics, fungicides)
o Lower omega-3 content
o Are vaccinated and de-sexed
o Have more diseases and deformities
o Fish farming is cruel & harmful for environments & ecosystems
Crustaceans and shellfish: contain, positive, negatives
Crustaceans:
* Crabs
* Lobster
* Shrimps
* Prawns
Shellfish:
* Muscles
* Clams
* Oysters
* scallops
Benefits:
* Complete protein
* Omega-3
* Vitamin B12
* Zinc (especially oysters)
* Iron, Magnesium
Negatives:
* Crustaceans are high in cholesterol
* Food poisoning is common
* Prawns are intensely farmed in Asia
* Waste feeders that accumulate toxins (including mercury)
* Avoid unless from guaranteed clean water sources
