Meat, Fish, Poultry, Eggs

Meat

Meat plays an essential role in a mixed diet as it is rich in highly bioavailable protein, crucial for growth and repair.
Preparing and cooking methods greatly influence the nutritional value of meat. Overcooking, for example, can lead to the loss of heat-sensitive nutrients such as B-vitamins.
Red meat is a rich source of iron in a form that is easily absorbed by the body, while both red and white meat provide zinc, necessary for a healthy immune system.
Excessive consumption of processed and red meats can increase the risk of certain diseases, including cancer and heart disease. Therefore, it is advised to limit their intake and opt for lean cuts where possible.

Fish & Seafood are important sources of protein, omega-3 fatty acids, vitamins (D, A, and B-complex) and minerals (iodine, zinc, potassium, phosphorus).
Oily fish, such as salmon, mackerel and trout, are the best source of omega-3 fatty acids, which are essential for heart and brain health.
Cooking methods for fish and seafood should preserve their delicate textures and nutrients. Steaming, grilling, or baking fish retains its moisture and nutrients, while frying can add unnecessary fat and calories.

Poultry, such as chicken and turkey, is lean meat that’s a great source of protein, vitamins such as B3 and B6 and minerals like selenium.
White poultry meat is generally lower in fat than dark meat. Removing the skin before cooking can also significantly reduce the fat content.
Poultry should be cooked thoroughly to eliminate the risk of foodborne diseases, such as salmonella.

Eggs are an excellent source of protein and offer a range of vitamins (A, B2, B5, B12, D, E) and minerals (iron, zinc, selenium).
They are a cheap and versatile ingredient that can be used in a variety of dishes.
While eggs contain cholesterol, the dietary cholesterol they provide does not have the same effect on blood cholesterol as saturated fats. Therefore, they can still be included in a balanced diet with moderation.

Raw meats, fish, poultry and eggs should be stored separately from other foods to prevent cross-contamination.
Fresh meats, fish and poultry should be refrigerated and used within a few days; frozen varieties can be kept for longer but should be thoroughly defrosted before cooking.
Eggs should be stored at temperatures below 20°C, and older eggs should be used in cooking where they will be fully heated, to reduce the risk of salmonella.