Vegan - omnivore - vegetarian???
Are you wondering if you should or shouldn't eat meat? How much to have? What to choose? I bet you have friends who are either vehemently meat-loving or definitely follow a vegan diet!
I haven't eaten meat for over 30 years, but include eggs and occasionally some fish. There are specific nutrients which I wasn't aware of when I made the decision not to eat meat. This includes creatine. This is made by the liver and red meat is also a good source of this amino acid.
The truth is, for most people, a mix of a little meat and a lot of vegetables provides the best nutrition. Research backs this way of eating. Michael Pollan's saying "Eat food, not too much, mostly plants", includes meat.
Four of the the 5 well-known "Blue Zone" populations, included animal protein. Usually in small amounts, along with a wide variety of seasonal fresh produce and ferments.
Our small herd, with a couple of calves at our property in Australia. They had plenty of space, access to pasture, extra food during winter and drought. The paddocks have plenty of trees and gullies to provide interest and protection. The pastures are always being improved. They were rotated through paddocks to ensure healthy pastures and less disease.
One of our chooks strutting her stuff. We typically kept around 9 chickens. There was enough space (around 100m2) to enable the natural pecking order to occur, without any abnormal aggressive behaviour. New chickens were hatched with the group and the Mum would protect them from the other chickens! The veggie patch is next door, so everyday I would supply fresh spinach, grubs and other nourishing snacks. There was plenty of shade from trees and shrubs.
If you eat meat, choose pasture raised, eat small amounts and surround it with a variety of plant foods, including vegetables and grains rich in complex carbohydrates .
Add kiwi, pineapple or honey to the meal. They contain enzymes which help break down the proteins and absorb various nutrients, such as iron, into the body.
Enjoy with some avocado, which helps break down fats.
Here's a few tips to eating a healthy diet which includes meat Different meats contain different nutrients, so aim for a variety throughout the month.
Eat a diet rich in a wide variety of seasonal vegetables, fruits and salads
Choose pasture-raised chicken, meat and eggs and wild-caught fish
Avoid eating meat with refined carbs
Choose slow cooked meat.
Cook at lower temps and preferably grill outside
Red meat is rich in iron, protein and most of the B group vitamins. It is a great source of vitamin B12.
Most adults with a varied diet, would benefit from red meat between 2 and 8 times per month, depending on the individual's health status and needs.
Chicken has less fat, but also less iron and protein and much less B12 than a steak.
Enjoy a variety of proteins; eggs, legumes, nuts, seeds, cheese and fish, as well as meat and surround it with plants.
Essential vitamin K, is found in leafy greens, but is fat soluble. So consuming green veg with the meat, will help absorb vitamin K into the body.
Try Bison or buffalo meat and milk. They tend to be grass fed and contain more protein and less unhealthy fats than beef. * (Especially if you're in the USA).
If you do choose to eat animal protein, then healthy happy animals should be at the fore-front of your decisions.
Are you eating a vegan diet?
If animal rights and the environment is key for you - would you consider a few oysters? They are rich in vitamin B12. Remember to include the ferments , legumes, nutritional yeast and a wide range of quality fruits & vegetables are extra important. You may need a B12 supplement. If you do, it's unlikely you'll need it everyday. B12 stores in the body for long periods. Talk to your health practitioner for more info.
Avoid empty foods such as pasta, sugar, baked goods and white bread.
Or fancy being a vegetarian? Click on the link below for the blog about what makes a good vegetarian diet!
I hope you found this blog handy.
Would you like to know more about healthy eating and how health coaching works? Book at time to chat - 30 mins free. I'd love to hear from you and am keen to empower you on your journey to improved health.
Laura x
Comments