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This Month In Diet
  • Going Meatless
    Great as it is, meat isn’t all good. Recent studies have revealed health risks associated eating a lot of red meat. How can you eat less meat but still get the nutrients your body needs? Read >>
  • A Quick Fix or Failure?
    Fad diets are popular because they offer a quick fix. Unfortunately, these fixes often become failures in the long run. Here are six reasons why. Read >>
  • Your Nutrition No-No List
    A food that is processed merely means the food has been changed in some way from its original form. They're not all bad, but when they're bad, they're really bad. Be smart and leave any foods with these seven ingredients on store shelves. Read >>
  • The Cost of Freshness
    When you come across preservatives listed on the ingredient label, should you leave it on store shelves or is it safe for your family to consume? Can preservatives be trusted? Read >>
Health and Fitness News

Going Meatless

Cut back on meat while still getting the nutrients you need.

Many people eat meat at least once a day. They start with bacon or sausage for breakfast, go on to a ham sandwich or hamburger for lunch, and finish their day with a steak or pork chop for dinner. Not only is meat a favorite food for a lot of people, but it’s also rich in essential nutrients. Meat is high in protein that’s needed for muscle and bone growth; iron to transport oxygen in the body; B vitamins for DNA replication, metabolism, energy production, nerve transmission, and red blood cell health; and zinc, which supports the immune system.

Great as it is, meat isn’t all good. Recent studies have revealed health risks associated eating a lot of red meat. Because of its high saturated fat content, red meat may increase your risk of heart disease, colon cancer, and breast cancer. The type of iron found in meat, as well as the carcinogens that form when meat is cooked at high temperatures, may even lead to cancer.

For these reasons and more, many people have decided to cut back on the amount of meat they eat. How can you eat less meat but still get the nutrients your body needs? You’re about to find out.

For Protein

The average adult needs 0.36 grams of protein per pound of bodyweight. For a 150-pound person, that’s 54 grams. Believe it or not, beef and pork aren’t your only options for protein. Chicken, turkey, and fish are also high in protein, but are lower in saturated fat. Fatty fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids, which are especially good for the health of your heart. Instead of meals centered around meat, use poultry or fish instead.

Other great sources of protein include eggs, beans, legumes (chickpeas, peas, lentils, and soybeans), dairy (milk, cheese, and yogurt), and whole grains such as quinoa, amaranth, and oats.

For Iron

An iron deficiency can lead to fatigue and anemia. Therefore, it’s important to get enough to have the strength to get through your day. The recommended daily amount of iron is 18 milligrams. Make sure you get enough iron in your diet by eating foods like shellfish, spinach, leafy greens, legumes, poultry, quinoa, pumpkin seeds, dark chocolate, and tofu.

For B Vitamins

Beef and pork contain a good amount of vitamin B6, vitamin B12, riboflavin, and niacin, but there are plenty of other foods you can eat to get these essential nutrients. Vitamin B6, also known as pyridoxine, can be found in chicken, fish, beans, bananas, nuts, baked potatoes, and fortified cereals. You need 1.3 mg of vitamin B6 each day.

Sources of vitamin B12 include dairy products, eggs, fish, poultry, and fortified grains. It’s recommended you get 2.4 mcg of vitamin B12 each day. Vegetarians and vegans may require a supplement for vitamin B12.

You can get riboflavin from eggs, leafy greens, almonds, cheese, yogurt, and enriched grains. Adult men need 1.3 mg and women need 1.1 mg of riboflavin a day.

Niacin can be found in many foods high in protein, including poultry, fish, peanut butter, and fortified grains. Men need 16 mg of niacin and women 14 mg daily.

For Zinc

Zinc is another nutrient found in beef and pork, but you can get all you need from other sources. Adult males need 11 mg of zinc a day and women need 8 mg. With 67 mg of zinc per three ounce serving, oysters contain more zinc than any other food. Additional foods high in zinc include crab, lobster, fortified cereals, dairy products, dark meat on chicken, and baked beans.



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