It is Christmas time and it is party time and of course eating time! Imagine eating from parties everyday or 2-3x a week at the least? Most of what is served is meat, which in general includes beef, venison, pork, poultry, fish and other seafoods, as well as legumes. Seldom are there parties that serve more fruits and veggies. There are even events where none of these vitamin- and mineral-laden foods are served.
Meat is a good source of protein. Protein is the only nutrient that has the unique role of body building or growth and in the repair of body tissues. However, this happens only when there is adequate carbohydrate and fat to provide energy for all processes happening inside the body. The body’s priority is the provision of energy not growth nor repair. Thus, in cases of prolonged lack of food, or faulty food choices during the growing years, stunting or low height-for-age can happen.
When it comes to calories, the top key to weight management, one serving each of the different kinds and cuts of meat contain the same amount of protein, that is 8 grams protein equivalent to 32 calories. The size of one serving differs. For pork, beef, venison, one serving is equivalent to a regular match-box size. The difference in calorie content among the different kinds of meat is due to differences in fat content. Those classified as low fat meat provide one gram of fat per serving and this is equivalent to 9 calories. The medium-fat meat provides 6 grams fat per serving or 64 calories. One serving of high-fat meat provides 10 grams of fat or 90 calories. Fat is a concentrated source of calories providing more than twice that of carbohydrate and protein. Low fat meat which is recommended for general health includes lean meat, organ meats in general, chicken breast and white meat, bangus, tilapia and other common fish and seafoods, tuyo, tuna flakes and tinapa. Classified as medium fat meat are pork leg, chicken leg, thigh, wings, egg, bangus tinapa, corned beef, sardines and cheddar cheese. The high fat meat which includes balut, penoy, tuna flakes in vegetable oil, roasted peanuts, pork/beef tongue, pork ham, belly and spareribs, longganisa, bacon should be avoided. The clue: Reducing visible meat will reduce calorie content.
When it comes to saturated fat, which is a bad kind of fat, red meat such as pork and beef are not good choices. White meat from chicken and fish are good choices. Cholesterol abound in pork, beef and the like but much more so with internal organs like brain,kidney, liver, chicken intestine (isaw); and eggs especially the yolk.
Meat contains vitamins like vitamin B and minerals like potassium, phosphorus, iron. In fact the iron in meat is dominantly heme iron is easier metabolized by the body.
So as not to have excessive meat intake, adults are advised to limit their meat intake to 3-5 servings of meat per day. Such is easily completed from one party meal. So for the next two meals, have veggies for viand. Excessive meat intake contributes to other health problems not just overweight, but also kidney disease, gout, etc.
