Meat and Alternatives . . . Part 2 (alternatives to meat)

Canada’s Food guide recommends 2 servings daily of meat and alternatives for females 14 and over and 3 servings per day for males 14 or older.  If you are a lacto-ovo vegetarian, a vegan or just trying to cut down on your consumption of meat, Canada’s Food Guide contains a number of alternatives to meat.   

Beans and Lentils
Beans and lentils are meat alternatives that are great sources of protein.  Three quarters (3/4) of a cup of a cooked or canned beans or lentils are considered to be one food guide serving.    Not only are beans and lentils inexpensive protein sources, they are also rich in fibre and folate.  Dried or canned beans and lentils have a long shelf-life so it is easy to keep them on hand.   Dried beans generally need to be soaked and rinsed prior to cooking, and canned beans should be rinsed prior to use to help decrease the sodium.   Try making vegetarian chilli with plenty of beans and lentils, or a pasta sauce with lentils to pair with your favourite whole grain pasta.  Legumes, such as kidney beans and chick peas, can be added to soups or salads to add protein and fibre.   Beans can also be pureed and made into a dips like white bean dip or hummus.  Three quarters of a cup of hummus is one food guide serving of meat and alternatives and it makes a great portable dip to bring with vegetables for a snack.  Dips can also be added to sandwiches and in pitas.

Nuts, Seeds and Nut Butters
Nuts, seeds and nut butters are also easy inexpensive alternatives to meat.   While their fat content generally makes them higher in calories than beans or lentils, the fat is mainly monounsaturated and polyunsaturated which are the types recommended by Canada’s food guide.  Nuts and seeds are very portable and ¼ cup (1 food guide serving) makes the perfect snack on the go.  Keep a small baggie of almonds or walnuts in your desk drawer or in your bag for a quick snack.  Nuts and seeds can also be added to breakfast cereal or salads.   If you prefer nut butters, they are available from a wide variety of nuts and make great portable lunches.  Spread two tablespoons of nut butter on whole grain bread, grab apple and you are ready to go.

Tofu
Tofu is a high quality protein made from curdling soy milk.  Tofu is very versatile because it is available in different textures and it has a mild taste that picks up the flavours of the food it is cooked with.  Soft or silken tofu can be used to make dips or shakes.  Firm tofu can be used in soups, stews or stir fries.  150 grams or ¾ of a cup of tofu is one serving of meat and alternatives.

Eggs
If you do eat animal products, eggs provide many nutrients including protein, vitamin B12, vitamin D, vitamin E, and iron.  Eggs are inexpensive and are quick and easy to prepare.   Add a boiled egg to a salad or make an egg salad sandwich.  Try poached eggs on whole grain toast with tomatoes and cucumbers or a vegetarian omelette for a quick lunch.  French toast with whole grain bread and cut up fruit makes a great supper on those nights where you are in a hurry.  If you want something fancier make a quiche with herbs and your favourite cheese.   If you are looking for a way to increase the omega 3 fatty acids in your diet you can try omega 3 eggs.  Omega 3 eggs contain the same amount of fat and cholesterol as a regular egg, but contain more omega 3 fatty acids because the chicken feed contains  flax seeds or fish oil.  Two eggs are considered one food guide serving of meat and alternatives.   

Fun Fact:  Did you Brown and white eggs have the same nutrition but are produced by a different breed of hen.

As you can see, there are many alternatives to meat that can easily be included in your day.  Meat alternatives are often less expensive and lower in saturated fat than meat, so get creative.

Read Full Post »

Meat and Alternatives . . . Part 1 (meat, fish and poultry)

It seems the sunshine and warm temperatures are here. The smell of burgers coming from my neighbour’s deck can only mean one thing…barbeque season. With people firing up their grills, this makes it the perfect time to write about the meat and alternatives group on Canada’s Food Guide.

 
Canada’s Food Guide recommends 2 servings of meat and alternatives each day for females 14 and older. Males of the same age group require an additional serving, for a total of 3 servings per day. One serving of cooked meat, chicken, or fish is 75 grams (2.5 oz) and Canada’s Food guide recommends that Canadians select lean meat, trim visible fat from meat and remove skin from poultry. All the foods in the meat and alternatives group are rich in protein, but variety is important because different foods are rich in different nutrients. I will highlight some of the nutrition features of beef, pork, chicken and fish below and I will write about protein sources suitable for lacto-ovo vegetarians and vegans in my next blog.

 
Beef
Beef is an excellent source of protein that is rich in iron. Iron plays a role in carrying oxygen around your body. Choosing lean cuts of beef and trimming off the fat is important to reduce your intake of saturated fat. Some lean beef choices include eye of round, sirloin tip, flank and extra lean ground beef. When trimmed and cooked, all of these cuts have less than 3.5g of saturated fat per food guide serving and at least 1.7 mg or iron. The recommended dietary allowance for iron is 8 mg per day for males 18 and over and females 51 or older. Younger females, 19-50, have higher needs, requiring 18 mg of iron per day.

Pork
Lean cuts of pork such as roasted pork tenderloin, roasted centre chop and lean ham, all provide less than 2 grams of saturated fat per serving after the fat is trimmed. Pork, like beef, is rich in iron. Pork is also an excellent source of thiamin which is important to energy metabolism. If you are trying to reduce your sodium, be sure to limit your intake of cured meats such as ham.

Chicken
Chicken is an excellent source of niacin which is important to energy metabolism. Removing the skin and choosing white meat decreases the amount of fat and saturated fat per serving. For example a 75 g serving of roasted chicken breast with the skin has 1.75 grams of saturated fat compared to 0.41 grams when the skin is removed.

Fish
Fish, especially fatty fish, are rich in Omega 3s and Vitamin D. Omega 3s have been linked to decreased risk of heart disease. Vitamin D is important in maintaining strong bones and teeth. Links between inadequate Vitamin D and many health conditions, including cancer, are being researched. One food guide serving of baked or broiled Atlantic farmed salmon contains 204 IU vitamin D. 75 grams of baked or broiled trout provides 150 grams of vitamin D. Canned light tuna in water is leaner but still provides 36 IU of vitamin D. Remember that Canada’s Food Guide recommends Canadians eat at least 2 food guide servings of fish per week.

As you can see beef, pork, poultry and fish can all be lean, nutrient dense choices in a healthy balanced diet but variety is important. Canada’s food guide recommends that Canadians have meat alternatives such as beans, lentils and tofu often. Canada’s food guide depicts many alternatives to meat on the food guide for all Canadians, not only those who follow a vegetarian or vegan diet. In the next blog I will write about some of the highlights of the meat alternatives.

The nutrient content information for the foods discussed has come from the Canadian Nutrient File 2007b available online at Health Canada. If you are looking for more nutrient information on the foods discussed or other foods the Canadian Nutrient File is a searchable database.

Read Full Post »