Meat and meat products
In this post, we will look at the various nutrients in eggs, meat and meat products and their calorie amounts. There are various types of meats including:
- Beef
- Fish
- Poultry
- Mutton
- Pork
Nutrients contained in meat sources
Meats are rich sources of protein, which accounts for approximately 16%-25% of nutrients contained. The difference in protein amounts varies with the different meat sources. and The fat content also varies with the type of meat ranging between 5%-40%, with meats like mutton and pork having high fat while those of fish constituting lower fat quantities.
Meats are also good sources of minerals such as zinc, iron (haem iron), sodium, potassium, phosphorus etc. Additionally, they are among the best sources of vitamin B12 , which is only found in animal sources, and not plant sources. Organ meats e.g. kidneys, hearts, contain high amounts of Vitamin A and iron.
Fish too are good sources of protein in addition to vitamins A, B1, B2 and B3. The salty water fish i.e. mackerel, tuna contain omega -3 fatty acids that have proven health benefits such as promoting good cardiovascular health by lowering amounts of LDL cholesterol (bad cholesterol).
Calories in meat
A serving of meat contains about 120 calories if it has no fat, while one with fat can have about 150 calories.
Meat products
Meat products are the processed forms of meat and they include;
- Bacon
- Sausages
- Ham
- Salami
How To Handle Meat Sources Safely
Importantly, the delicateness of meat sources alongside their ease to spoil should warrant the usage of safe handling measures during storage, preparation and cooking. Meat generally spoils easily or rather can be easily contaminated. When not properly handled during storage or preparation, its consumption can lead to food poisoning incidences.
Resultantly, if a meat source is not for immediate consumption, proper storage measures such as freezing at temperatures below -6 should allow for better preservation. When a frozen meat is ready to eat, ensure that you thaw carefully and not allow it to remain uncooked longer than 2 hours at room temperature because micro-organisms will re-emerge.
You also want to thoroughly clean and cook meat at high temperatures to denature any enzymes or microbial activity that can lead to its spoilage. If possible, boil the meat first before cooking.
Eggs
Eggs are also rich protein sources with sufficient proportions of minerals such as iron, phosphorus, vitamin B1 and B2 as well as phosphorus and calcium. Eggs have moderate amounts of minerals such as sodium, sulphur, potassium, chlorine, magnesium and iron.
An egg has about 55 calories.
Eggs that are not properly cooked can trigger nausea and vomiting. Ensure you select quality eggs that submerge when placed in water and that do not contain spots. There are various ways to cook eggs including boiling, poaching, frying etc.
Eggs have various uses -they act as thickening agents(enhances the thickness of liquid mixtures), leavening agents(expands and increases the porosity of dough products), binding agents(sticks loose mixtures) and emulsifying agents(prevents the separation of water and oil within mixtures) .
In conclusion
Meat and eggs are important sources of protein and excellent sources of vitamin B12 (only found in animal sources). They also contain iron in haem form that is more bioavailable than the non-haem form found in plant sources. In addition, these animal food sources contain various minerals such as potassium, phosphorus calcium, zinc etc that are crucial in your diet.
Nonetheless, they should be consumed in adequate amounts but not excessive amounts due to their high content of saturated fats and cholesterol that may increase your risk of developing poor health effects. Preferably select lean meat sources , and reduce intake of red meat . Limit your intake of processed meats due to the high sodium content and the preservatives contained in them, which may elevate your risk to unhealthy effects in the long-term.
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