Of the six nutrients we need every day, protein has the unique function of making growth and repair of body tissues possible. However, such a function is possible only when calories from fat are adequate enough to supply the energy needed by the body. If not, protein is also used as a source of energy as the provision of energy is a priority. That is, energy needs have to be satisfied before growth can happen. This explains the many cases of low height-for-age or stunting in the country.
When it comes to protein-rich foods, meat, fish, poultry, seafoods and their products are complete, generally with high digestibility and more efficiently used by the body compared to plant sources. Complete because they provide all the essential amino acids. All including legumes and milk provide 8 grams of protein on a per serving basis.
One variation is in the amount of fat provided. As serving sizes vary, the protein-rich foods are classified in the Food Exchange List (FEL) into low, medium and high fat meat providing one gram, six grams and 10 grams of fat on a per serving basis. Consequently, their energy content also differ with low fat group providing 41 kilocalories (kcal), medium and high fat providing 86 and 122 kcal. Animal fats are mostly saturated fat, which is implicated in heart problems.
The low fat group include lean meat as those pork, beef, carabeef and goat meat cuts without visible fat; the internal organs; the white chicken meat; duck wing; frog meat; most fishes, shrimps, crabs and other seafoods; dried fish; canned tuna; cottage cheese; smoked galunggong and sardines. Medium fat group includes some cuts of beef (paypay, punta y pecho); chicken leg, thigh, wing and head; duck thigh, back and breast; goat flank; goto, brain and small intestines; eggs, fishes such as karpa, smoked bangus, canned tuna, sardines in tomato sauce, tuna spread, sausage, ham, fried one-day old chick, chicken feet and head. The high fat meat that provides 10 grams of fat per serving and which should not be eaten often include fatty cuts of beef, pork like ham, belly, plus internal organs such as pork and beef tongue, pork intestine (isaw) or ear, chicken heart; peanuts; balut, penoy; cheese such as parmesan, pimiento, keso de bola; tuna flakes in vegetable oil, sardines in spiced oil, longganisa, frankfurter and salami sausages. Processed meat such as bacon, ham, sausages are high in sodium and has been linked to colorectal cancer. Fatty fish such as salmon, mackerel are good sources of omega 3 fatty acids that exert a health benefit to the heart. More fish and chicken without skin are recommended over red meats.
Legumes, nuts and seeds are meat alternatives and are good sources of protein, iron, zinc, dietary fiber yet without cholesterol. One to two servings are recommended each week. One serving of whole milk, like 5 tablespoons of powdered or ½ cup evaporated milk, provides 10 grams fat while low fat milk provides only 5 grams fat.
Regardless of protein food eaten, the amount of fat used in cooking will increase the fat and calorie intake. Be cautious of the natural fat content of your diet and added fat when cooking.
