Meat:
A Very Funtional Food
A
complete and healthy diet includes meat.
|
Nutrients Supplied from Meat and Animal Products |
||
|
Macronutrients |
% RDA from Meats |
% RDA from Animal Products |
|
Protein |
43 |
69 |
|
Fat |
32 |
57 |
|
Calories |
20 |
36 |
|
Minerals |
||
|
Zinc |
47 |
72 |
|
Iron |
29 |
36 |
|
Magnesium |
15 |
36 |
|
Calcium |
4 |
83 |
|
Vitamins |
||
|
Vitamin B12 |
80 |
98 |
|
Niacin |
47 |
49 |
|
Vitamin B6 |
40 |
53 |
|
Thiamine (B1) |
25 |
36 |
|
Riboflavin |
22 |
61 |
|
Vitamin A |
17 |
31 |
Animal products include meats plus milk, milk products, animal fats and eggs. Values vary for individuals. and may be lower as chemically substituted foods decrease intake from natural sources. From "Designing Foods, Animal Product Options in the Marketplace", National Research Council. Dietary fat supplied by meat did not account for separable fat removed by the consumer but was counted as total fat in the meat prepared for consumption.
Actual
fat intake from meat, poultry or fish will vary dependent on cut selection,
amount of trimming and cooking method.
Always
trim visible (separable) fat from meat, poultry or fish to decrease fat intake.
Avoid frying any food to reduce fat intake.
Important Nutritional Notes
Meat is the major single source for dietary protein, supplying up to half. All together animal products supply over two thirds of the RDA for protein. Animal products supply 75% of the protein building blocks that the body cannot make (essential amino acids).
Meat satisfies more of our protein requirement than either fat or energy needs. Thus meat is a valuable source of dietary protein relative to energy consumption.
Meat with other animal products, can provide most of the required zinc and calcium. Zinc and iron from animal foods are also more easily utilized by the body that those from plants.
Meat is the major dietary source of several natural vitamins: B12, niacin and B6. Only foods of animal origin naturally supply B12. With other animal products, meats supply a major portion of 6 vitamins. A change in diet away from meat consumption will require additional chemical supplementation of other food sources. As a case in point, societies whose diets are based mostly on cereals are zinc deficient.
Frequently Asked Questions
Does eating meat cause heart disease? Eating lean meat does not pose a health problem. Eating excess calories however does. This concern is true for over consuming fats (animal or plant) or sugars (that can be converted to fat). Remember to trim excess fat from meats and regulate consumption of calories. Its very easy to overeat fat because of its high caloric content; >2-fold more calories in a gram (or ounce) of fat than in a gram (or ounce) of sugar or protein.
Can grilling meat cause cancer? Overheating all fats can pose a health risk. This is more true for the highly polyunsaturated fats of plant foods. Grilling too close to flames or overheating cooking oil can damage the fat and make them potential carcinogens and agents that may be implicated in the cause of atherosclerosis.
Is meat hard to digest? Meat protein, energy, minerals and vitamins are readily used by the body more so than many plant nutrients.Will eating lots of meat make me stronger? The only way to get stronger is by exercising and eating a balanced diet. Your diet supplies the building blocks necessary to make muscle but does not increase muscle mass by itself. Exercise can however increase the need for all types of nutrients.
What is the threat of contracting BSE (Mad Cow Disease) from meat in the United States? There have been no reports of BSE in cattle in the United States. Importing meat from countries affected by this affliction stopped several years ago. Thus, meat from cattle raised in the United States is safe.Can I prepare spoiled meat to make it safe to eat? As with all foods, dispose of any spoiled product. The first lines of defense is your sense of smell; if it smells bad don't eat it. If it is off color don't eat it. Remember good cuts of meat can be dark red, bright red and almost white in color.
This publication should not be used as a substitute for consultation with a health care professional.
Robert McCusker, Ph.D., Muscle
Biology & Nutrition