 |
|
 |
|
Collectively these foods fall into these categories:
MEAT
|
•
|
Mutton
|
|
•
|
Beef
|
|
•
|
Pork
|
|
•
|
Venison
|
POULTRY
|
•
|
Chicken
|
|
•
|
Duck
|
|
•
|
Turkey
|
SEAFOOD
|
•
|
Fish
|
|
•
|
Squid
|
|
•
|
Shellfish
|
DAIRY
|
•
|
Milk
|
|
•
|
Yoghurt
|
|
•
|
Cheese
|
MEAT SUBSTITUTES
|
•
|
Beans (aka Legumes)
|
|
•
|
Tofu / beancurd
|
|
•
|
Nuts
|
|
•
|
Seeds
|
OTHERS
|
Meat & alternatives are rich sources of protein. Protein is important
because it is the body's main building block for growth and repair. Besides
protein, Meat & alternatives also supply varying amounts of iron, zinc,
calcium and B vitamins.
|
|
|
|
Spice it up with Variety
You don't have to eat that whole piece of meat or all those fishballs. Mix
and match your meat & alternative varieties throughout the day so you get
goodness from different types. Variety is the spice of life!
|
Beancurd and soy products have the extra goodness of soy protein and
isoflavones (a phytochemical) that may help reduce one's risk for heart
disease. So have at least 1 serving of meat & alternative as beans,
legumes, nuts, seeds, soy and tofu everyday.
More than 50% of calories of full-cream milk comes from fat. Choose the
lower fat option.
High calcium soy milk can be a good source of calcium especially those
from retail outlets. 1 glass high calcium soy milk = 180mg calcium = 1
glass high calcium, low fat milk.
Sweet & sour fish has almost 3.5X more fat compared to steamed pomfret.
That's because sweet & sour fish gets battered and deep fried before
sauce is poured over. So go easyon the cooking styles you choose.
Good scientific evidence has shown that taking fatty fish such as
salmon, mackeral, tuna, sardine 2-3 times per week can be protective
against heart disease.
Here is replacement theory in practice. Try Jeff's recipe today!
|
|
|
|
|
|
