Non-Vegetarian Secrets Unveiled
Non-vegetarian foods have often been eyed with suspicion by health seekers because of their high saturated fat and cholesterol content. Without doubt, embracing fruits and vegetables for better health is a great idea.
However, non-vegetarian food lovers need not despair! If chosen wisely and included moderately in a balanced diet plan, the foods can assist in vital body functions, provide a plethora of nutrients and also help to combat certain nutritional deficiencies and disorders.
What To Eat?
Fish: Most seafood’s do not contain high cholesterol, and are rather low in saturated fats and rich in heart friendly Omega 3 fatty acids.
Eating cold water fatty fish such as Mackerel, Sardines, Salmon, Tuna, etc., is a fantastic way to raise the ‘good’ cholesterol or HDL levels and lower both ‘bad’ LDLs and triglycerides. Patients with elevated lipids can eat any seafood they like as long as it is not in batter or deep-fried recipes and as long as the overall diet is low in saturated fat and Trans fatty acids.
Eggs: They contain Iron, B complex vitamins, folic acid, zinc and phosphorus and aren’t as bad as people once thought them to be. If you have normal blood cholesterol levels and are maintaining an active healthy lifestyle, you can eat an egg three to four times a week without any trouble about its cholesterol content. The preferred way of eating eggs would be having egg whites and avoiding eggs in dried (as in cake mixes) and fried forms (processed foods).
Chicken: Skinless poultry is a better choice over red meats like lamb, beef and mutton. Grilling, baking, sauteing with vegetables or roasting are some preferred cooking methods.
Lean meats and cuts: Avoid fatty cuts or ground meat, processed and salted meats, and go low on bacon, sausage and Deli cold cuts. Choose leaner cuts like tenderloin, chuck or round and reserve steaks, ham and pork chops for occasional treats.
Trim off visible fats, use low fat marinades (lime juice, herbs and cider vinegar), and watch the portion size.
Finally, include complex carbohydrates (whole grains), beans and plenty of fresh vegetables and fruits in your diet.
Breakfast: Milk and oats or 2 slices of whole wheat bread with 1-2 egg whites
Baked Pomfret/Mackerel with steamed rice, 1 bowl of raw salad and lightly cooked vegetables
Lunch: 1-2 jowar chapattis, 2 cups of vegetables and 1 cup of sprouted bean salad
Chicken salad, multi-grain sandwich and 1 glass of fruit juice
Evening: Green tea with wheat biscuits, an apple or orange
Clear lentil soup, roasted chicken or chicken tikka, wheat rotis/ breads and green salad
Dinner: Vegetable soup, 1 bowl of mixed salad, fish/ chicken (grilled/baked) and brown rice/ breads
Tuna pasta salad or seafood spaghetti Arabiata and garlic bread