Foundations of Nutrition: Natural food sources-Animals

Question 1

Natural food sources: Animals

Answer 1

• Meat
• Poultry
• Game
• Fish
• Seafood
• Animal by-products (eggs and dairy)

Question 2

Avoid

Answer 2

Avoid:
* Process and package foods, Ready meals
* Junk foods
* Sweets
* Juices, Fizzy drinks

Question 3

Animal Food sources: organic vs grass fed

Answer 3

It is best to consume grass-fed, organic meat and poultry over grain-fed factory-farmed meats
* Grain-fed meat has a high omega-6 (inflammatory) to omega-3 (anti-inflammatory) ratio – 20:1. It is high in the inflammatory fatty acids arachidonic acid.
* Grass fed and wild meat has a ratio of omego-6 to 3 of 2:1. It is 10 times less inflammatory
* Grass-fed as a higher conjugated linoleic acid (GLA), which regulates heart health, bodyweight, and blood sugar levels
* Use organic: higher vitamin, mineral and amino acid profile (inc. Beta-carotene and vitamin E). Higher animal welfare standards.
* Non-organic = may contain chemicals and the xenoestrogens

Question 4

Red meat: contains, positive, negatives

Answer 4

• Pork
• Beef
• Lamb
  Benefits:
• Complete protein (Contains all 9 essential amino acids), Polyunsaturated fats, Iron, zinc, B vitamins, phosphorus, selenium
  Negatives:
• High cholesterol and saturated fats
• No fibre
• High animal protein intake requires more energy to be digested, therefore, placing more burden on the digestive system, whilst the high formation of protein metabolite stresses the kidneys
• Pro-inflammatory – heart disease, diabetes, cancer, arthritis, asthma, osteoporosis, obesity, alzheimer’s, impotence
• Acid-forming (due to high sulphur content = sulphuric acid)

Question 5

Poultry

Answer 5

• Chicken
• Turkey
• Goose
• Duck
• Pheasant
• Partridge
• Pigeon
• Poussin
• Ostrich
• Emu

Benefits:
* Complete protein
* Vitamin B1, 2, 3, 5, 6, 12, E, Zinc, Iron, magnesium
* Less saturated fat (but also less B12 than red meat)
Negatives:
* Food poisoning risk (especially campylobacter and salmonella) – always cook thoroughly
* Offered intensely farmed, poor welfare standards
* Always opt for organic, pasture-reared, heritage breeds or, best of all, wild poultry products

Question 6

Eggs

Answer 6

Only select eggs that are organic free range.

• A complete protein (more than half the protein is found in white)
• Rich sources of selenium, vitamin A, D, B6, B12, Zinc, Iron and Copper
• They also good for:
  o Brain health (with essential nutrients including choline)
  o The immune system (with vitamin A, B12 and selenium)
  o Healthy pregnancy (folate and choline for embryo development)
  o Eye health (with vitamin A and antioxidants)
  o Cardiovascular health (generally raise HDL cholesterol, whilst choline helps to break down the amino acid homocysteine)
  Choline = a vitamin-like substance, also produced in small amounts by the body

Question 7

Fish: sources, benefits, negatives

Answer 7

• Cod
• Tuna
• Seabass
• Mackerel
• Sardines
• Trout
• Salmon
• Herring
  Benefits:
• Complete protein
• Omega-3
• Vitamin D, B2, calcium, phosphorus, iron, zinc, iodine, magnesium, potassium
• Oily fish (SMASH) – sardines, mackerel, anchovies, salmon, herring (these are high in omega-3, vitamin D and lower in mercury due to their small size). Sardines are highest in omega-3
  Negatives:
• Mercury
• PCBs (polychlorinated biphenyls) and dioxins are often present in long-living, predatory fish such as tuna, shark, swordfish
• Overfishing – severely reduced fish numbers in oceans and rivers

Question 8

Cod

Answer 8

• Vitamin B3
• B12
• Phosphorus
• Selenium

Question 9

Tuna

Answer 9

• Vitamin D
• Selenium
• Omega-3

Question 10

Seabass

Answer 10

• Vitamin B1, B2
• Vitamin A
• Vitamin C
• Calcium
• Phosphorus
• Iron

Question 11

Mackeral

Answer 11

• Vitamin D
• Vitamin B3, B12
• Phosphorus
• Selenium
• Omega-3

Question 12

Trout

Answer 12

• Vitamin D
• Vitamin B12
• Potassium
• Selenium

Question 13

Salmon

Answer 13

• Vitamin D
• Vitamin B3, B12
• Selenium
• Phosphorus
• Omega-3

Question 14

Wild-caught vs. farmed

Answer 14

Always opt for wild caught fish (not farmed), and avoid canned fish which compromises the nutritional content (especially vitamins C)

• Farmed fish are raised an overcrowded cages and tanks in contaminated water. They:
  o Contain dyes and toxic chemicals (PCBs, dioxins, faecal waste, mercury, pesticides, antibiotics, fungicides)
  o Lower omega-3 content
  o Are vaccinated and de-sexed
  o Have more diseases and deformities
  o Fish farming is cruel & harmful for environments & ecosystems

Question 15

Crustaceans and shellfish: contain, positive, negatives

Answer 15

Crustaceans:
* Crabs
* Lobster
* Shrimps
* Prawns
Shellfish:
* Muscles
* Clams
* Oysters
* scallops
Benefits:
* Complete protein
* Omega-3
* Vitamin B12
* Zinc (especially oysters)
* Iron, Magnesium
Negatives:
* Crustaceans are high in cholesterol
* Food poisoning is common
* Prawns are intensely farmed in Asia
* Waste feeders that accumulate toxins (including mercury)
* Avoid unless from guaranteed clean water sources