Action Tips For Buying Nutritious Meat
Based on what we have learned, here are some quick action tips to help you shop for nutritious meat:
- Feel free to buy both red and white meat, but try and avoid processed meat when you can.
- Look for meat which has been raised without hormones and antibiotics.
- Do not buy factory farmed meat. Opt for free range meat instead. Animals that are able to have space to roam around and live humanely have a healthier fat profile.
- check If you are shopping for organic meat, look for the USDA Organic label so that you know for sure what you are getting.
- A good go-to meat is beef, which has a better fat profile than pork or chicken.
- check You do not always have to go for the leanest cuts of meats if you are on a low-carb diet, you need fat for energy. But the quality of the fat is important.
- check Fish is a fantastic choice when it comes to increasing your omega-3 fatty acid intake.
Following the tips above can help ensure that you are bringing healthy meats home to eat.
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The Power Of Beef’s Protein
If there was a protein contest, beef would surely be crowned the king! Among the powerful package of beef is known for, protein may be one of the most notable. In fact, one 3 oz cooked serving of beef provides 50% of your Daily Value of this important nutrientmaking it an excellent source!
A wealth of research1 has linked protein to favorable lifestyle markers such as healthy body weight and/or weight loss, maintaining and building muscle, and overall diet satisfaction. When youre looking for ways to improve your health, manage your weight or satisfy your appetite, consider all that protein can do for you:
- Feeling hungry? People who eat a higher-protein diet feel more satisfied, which may help prevent overeating.2
- Protein helps support strong, lean bodies. Eating at least 4 ounces of high-quality protein from foods like beef at each meal provides your body with energy to lead an active lifestyle.3
- Protein may help cut the fat. Research has shown exercise is more effective for weight management when paired with a higher-protein diet, and beef provides the amino acids necessary for building and replenishing muscles.4
Let’s explore the benefits of protein:
Comparing Land Use To Calorie & Protein Provision By Different Foods For The Population
Each food uses different amounts of land, but also provides a different % of both calories and protein to the human population.
The more land and the less nutrition a particular food provides the population, the less desirable it might be from an efficiency perspective.
Based on the numbers below, animal products, and specifically beef, might use proportionally far more total agricultural land compared to the % of calories and protein they provide the world population.
Crops on the other hand use less total land, but provide a higher proportion of calories and protein to the population.
When looking at these numbers, its important to consider factors such as the full nutritional and amino acid profiles and breakdown of each food, and look at the actual amount of suitable land each type of agricultural product has available.
If theres far more grazing land available in the world that cropland for example, then its natural that far more livestock are going to be grazed than crops grown because of what land resources are available.
77% of agricultural land is used for meat and dairy production , and 23% for crops excluding feed
Meat and dairy only provides 17% of the global calorie supply, and 37% of the global protein supply
Crops excluding feed though provide 83% of the global calorie supply, and 63% of the global protein supply
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Non Meat Sources Of Protein
In the tables below I list many sources of protein that are not meat, fish or poultry. For reference a 3 oz chicken breast contains 28 grams of protein. Remember that these foods all have other benefits so donât choose them solely on the protein quantity. An example is almonds vs walnuts. Almonds have more protein, but walnuts have more omega 3 fatty acids and more magnesium.
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Environmentally Friendly Is More Than Just Emissions
All too often the question of environmental friendliness becomes synonymous with emissions greenhouse gases and carbon emissions and focuses on discussions pertaining to climate change. And while that is a very important aspect, there is so much more that should be considered when taking a holistic look at the environment.
To truly assess how environmentally friendly meat is we also need to factor in the impact on land, water and biodiversity. The way animals are farmed, and the impact those methods have on the environment, is just as important as the carbon footprint of the meat itself.
Lets take a look at some other ways that rearing livestock can impact the environment both positive and negative.
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Sockeye Salmon: 213 G Protein Per 100 G
Sockeye salmon is a delicious tasting fish with an excellent nutrition profile it offers omega-3 fatty acids, a good source of protein, and a wide range of vitamins and minerals.
Among these micronutrients, salmon is an especially notable source of selenium and vitamin B12.
A typical 1/2 salmon fillet provides approximately 42 grams of protein.
To increase this amount still further, salmon tastes delicious when combined with a cheese and parsley sauce.
Lamb Chop: 204 G Protein Per 100 G
Some people refer to lamb as âthe king of meat.â
The reason why is simple lamb contains all the beneficial nutrients that beef does, but it also provides extra amounts of CLA and omega-3 thanks to all the grazing on pasture lamb do.
Just like beef, lamb takes its place as one of the highest protein foods, and it contains over 20 grams of protein per 100 grams.
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Mackerel: 186 G Protein Per 100 G
Mackerel might not be as popular as more fashionable fish such as salmon and tuna, but it is just as healthy.
With a large concentration of omega-3, a wide range of vitamins and minerals, and a decent serving of protein mackerel has an excellent nutrition profile.
A typical 112-gram fillet of mackerel provides 21 grams of protein.
And that brings this list to an end.
Get More of the Highest Protein Foods
In addition to the many other benefits of protein, consuming higher amounts can help to improve satiety, support weight loss efforts, protect against bone/muscle loss, and build muscle.
For anyone interested in following a higher protein diet, see this guide:
What Has More Protein Than Chicken
A 5-ounce serving of shrimp blows chicken out of the water with 31 grams of protein. Whatever you feel about cottage cheese, the fact that one cup contains 28 grams of protein might change it. Vegans, youve got options too. A 1/2 cup serving of lentils contains 26 grams of protein.3 fév. 2017
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Meats Ranked In Protein Levels
If you’re looking for high-protein meats, the above list features the best options available for you. These are all delicious ways to enjoy a good meal while also ensuring you are getting enough of this valuable nutrient.
However, keep in mind that most of us exceed the amount of protein we eat in a day, so even if you choose a meat option that is lower in protein, you will likely still meet your protein dietary needs for the day. Many foods that are not meat have high levels of protein in them including chia seeds, nuts, eggs, Greek yogurt, oats, peas, and even cheddar cheese. So if you eat a combination of any of those foods each day, you’re getting a good amount of protein from those as well, and you won’t have any issues if you opt for lower protein meat or even wind up skipping a meat meal once or twice a week.
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Beans Peas And Lentils
Both the high fiber and protein contents in pulses help make them more filling. Whats more, the fiber may lower your blood cholesterol if you eat pulses regularly .
In a review of 26 studies in 1,037 people, eating an average of 2/3 cup of cooked pulses daily for at least three weeks resulted in 7 mg/dL lower bad LDL cholesterol, compared to control diets that equaled a 5% reduction in LDL over time .
Notably, pulses are low in a few essential amino acids, the building blocks of protein in your body. However, by eating other plant protein sources over the course of a day, such as whole grains or nuts, youll fill in those gaps .
Summary Beans, peas and lentils are good sources of lean protein. Theyre also high in fiber and may help lower your cholesterol if you eat them regularly.
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Does Subway Use Fake Bread
Subway dismissed the argument that its bread isnt legit. Subways bread is, of course, bread. We have been baking fresh bread in our restaurants for more than three decades and our guests return each day for sandwiches made on bread that smells as good as it tastes, a Subway spokesperson said in a statement.
Which Deli Meat Is The Healthiest
Since deli meat is used for preservation, check to see whats low-sodium it means you might be able to lower the salt content by including lean deli meat cuts like turkey, chicken breast, lean ham or roast beef or sweet potatoes. Different types of deli meat are nutritionalally better for people, than other types.
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Which Meat Do You Have To Keep Away From
Not all meat and meals from animals are nearly as good for you. Some ultra-processed deli meats are excessive in chemical substances, preservatives, components, and salt.
That is why it is essential to decide on high-quality meat, for instance, processed meat like sizzling canine would not have the identical well being advantages as a beautiful grass-fed steak.
Whereas lean meats corresponding to lean floor beef might be part of your food plan, do not draw back from consuming fattier cuts of meat both. Diets larger in fat may also help you drop pounds, keep satiated, stability your hormones and a lot extra.
Study extra about the advantages of wholesome fat on this article.
Why You Need Protein
We all need protein to ensure our bodies function optimally. Protein is required to support muscles, the immune system, and the brain. Your body requires adequate protein to obtain essential amino acids. Dietary protein is also needed to make several proteins in the body, like hemoglobin and antibodies.
Although very rare, if you become protein deficient, you may experience muscle wasting, poor wound healing, and a compromised immune system. Protein deficiency can make you more vulnerable to infections, some of which may be serious or difficult to treat.
A diet with plenty of protein-rich foods can help you maintain a healthy weight. Since your body takes longer to digest these foods, you’ll feel satisfied longer when you eat foods with protein as opposed to those with a higher percentage of carbohydrates.
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How Much Protein Do I Need
The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.
- For a 140-pound person, that means about 50 grams of protein each day.
- For a 200-pound person, that means about 70 grams of protein each day.
The National Academy of Medicine also sets a wide range for acceptable protein intakeanywhere from 10% to 35% of calories each day. Beyond that, theres relatively little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein. In an analysis conducted at Harvard among more than 130,000 men and women who were followed for up to 32 years, the percentage of calories from total protein intake was not related to overall mortality or to specific causes of death. However, the source of protein was important.
Its important to note that millions of people worldwide, especially young children, dont get enough protein due to food insecurity. The effects of protein deficiency and malnutrition range in severity from growth failure and loss of muscle mass to decreased immunity, weakening of the heart and respiratory system, and death.
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Lentils: 258 G Protein Per 100 G
Many plant-based foods that claim to be high in protein are not significant sources.
For example, broccoli is often promoted as a âprotein-richâ vegan option. In reality, it contains less than three grams per 100 g.
In contrast, lentils genuinely are rich in protein. They are not a complete protein regarding their amino acid content, but they are one of the best sources for those who donât eat meat.
A 1/2 cup serving provides around 25 grams of protein.
Lentils are also one of the best foods for people who prefer a higher carb diet, and they offer a good source of essential nutrients like iron, magnesium, and potassium.
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Some Exotic Meat Options That Are High In Protein
Depending on where you live in the world,the following three high-protein meats may be a normal part of your diet.However, if you live in the US or Europe, they will be exotic high-proteinfoods.
Eating exotic foods every now and again isa good way to add a little variety to your diet. It keeps mealtimes interestingand adds a little variety to your life.
Many peoplewould frown at the idea of eating horse meat but its high in protein andincredibly lean. The same people would probably chow-down on a beefsteak orsome pork fillet without giving it a second thought. Its just a case of socialconditioning.
The best cuts of horse meat contain around 50% less fat than youd get from a similar cut of beef. Horse meat also contains double the amount of iron and Vitamin B12, along with a generous amount of Omega-3 fatty acids.
You can usehorse meat to replace beef, lamb, pork, or any other meat in most recipes. Insome countries, you can even buy slices of smoked horse meat to use insandwiches or salads.
Again, youvegot to be able to get past the taboo and try not to think you may be eatingpieces of Skippy the Bush Kangaroo. If you can do that, youre all set and cantake advantage of this unusual high-protein food.
Kangaroo is ared meat. Its tasty and highly nutritious. With less than 2% fat, its alsoone of the most healthy meat choices you could make. Better still, the fat inkangaroo meat is mostly the unsaturated kind.
Crops That Take Up The Most Total Cropland Worldwide In Square Area
Going beyond animals meats and dairy, we can look at the crops that use up the most cropland area worldwide too.
Wheat, maize , rice and barley lead the way here
agupubs.onlinelibrary.wiley.com has a table that shows the 18 major crop categories, their total square area of land they take up worldwide, and what that square area is as a relative fraction amongst all 18 major crops.
The top 6 crops in order are:
Wheat 4028 , and 22% of all cropland as a relative fraction
Maize 2271km2, and 13%
Soybeans 927km2, and 5%
Pulses 794km2, and 4%
[In order, the other crops Cotton, Potatoes, Sorghum, Millet, Sunflower, Rye, Rapeseed/canola, Sugar cane, Groundnuts/peanuts, Cassava, Sugar beets, and Oil palm fruit
Total cropland of the major 18 crops was 15,256
Other crops not listed equated to 2664
All cropland equated to 17,920km2]
You can also read about the geographical distribution of these crops around the world in terms of what countries they are found in the agupubs resource
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What Are The Healthiest Animal Protein Sources
Protein plays many roles in the human body. Its used in the production of muscle and structural tissues, as well as the production of many hormones, transport molecules and antibodies. Protein acts as a source of energy and provides essential amino acids .
Many people get their protein from animal products. This can be beneficial, since animal proteins are considered complete proteins, meaning they contain all nine essential amino acids. Unfortunately, not all sources of animal protein are created equal. Heres what you should know so you that can choose the healthiest option.
What are the healthiest sources of animal protein?
Its best to choose leaner protein sources and, as much as possible, cut back on red meat and processed meat . Both diets high in red meat and diets high in processed meat have been linked to increased risk of colorectal cancer. If you do choose to eat red meat, choose leaner sources like those included in the list below.
Look for sources that are low in saturated fat, are unprocessed or are high in heart-healthy unsaturated fats and omega-3s. Some good examples are:
- White-meat poultry, such as chicken or turkey breasts
- Fish, especially fatty fish like salmon, lake trout, mackerel, herring, sardines and tuna
- Pork tenderloin
- Lean or extra-lean cuts of beef such as sirloin or round cuts, greater than 93% lean ground beef
- Eggs and egg whites
- Non-fat/low-fat Greek yogurt, cottage cheese, milk
What are the best ways to cook these proteins?