Non-vegetarian food is any food that comes from animals, such as meat, poultry, fish, eggs, and dairy products. Many people enjoy eating non-vegetarian food for its taste, variety, and nutritional benefits. But what are the best non-vegetarian foods to eat for your health? Here are some tips to help you choose wisely.
Choose lean protein sources. Protein is essential for building and repairing your muscles, bones, skin, and other tissues. It also helps you feel full and satisfied after a meal. However, some protein sources are high in saturated fat and cholesterol, which can increase your risk of heart disease and stroke. Therefore, it is better to choose lean protein sources, such as chicken breast, turkey, fish, eggs, and low-fat dairy products. Avoid fatty cuts of meat, such as bacon, sausage, ribs, and salami. Trim off any visible fat from meat before cooking and remove the skin from poultry. You can also use healthier cooking methods, such as baking, grilling, or steaming, instead of frying or deep-frying.
Eat more fish. Fish is one of the best non-vegetarian foods to eat because it is rich in omega-3 fatty acids, which are good for your brain, heart, and eyes. Omega-3 fatty acids can lower your blood pressure, reduce inflammation, and prevent blood clots. They can also improve your mood and memory. Some of the best sources of omega-3 fatty acids are salmon, tuna, sardines, mackerel, herring, and trout. Aim to eat at least two servings of fish per week. However, be careful about mercury levels in some fish, especially if you are pregnant or breastfeeding. Avoid eating shark, swordfish, king mackerel, and tilefish, as they have high levels of mercury. Choose lower-mercury fish, such as shrimp, cod, catfish, and pollock.
Include eggs in your diet. Eggs are another excellent non-vegetarian food to eat because they are high in protein and low in calories. They also contain choline, which is important for your brain and nervous system. Eggs can help you lose weight by keeping you full for longer and boosting your metabolism. You can eat eggs for breakfast, lunch, or dinner. You can make scrambled eggs, omelets, frittatas, or quiches with various vegetables and cheese. You can also boil eggs and add them to salads or sandwiches. However, limit your intake of egg yolks if you have high cholesterol or diabetes. Egg yolks contain cholesterol and saturated fat that can raise your blood cholesterol levels. You can eat egg whites instead or use egg substitutes.
Enjoy dairy products in moderation. Dairy products are good sources of calcium, which is essential for your bones and teeth. They also provide protein and vitamin D that can help prevent osteoporosis and fractures. You can drink milk or have yogurt or cheese as snacks or desserts. However, be mindful of the fat and sugar content of dairy products. Choose low-fat or fat-free milk and yogurt over whole or flavored ones. Limit your intake of cheese as it is high in sodium and calories. You can also opt for plant-based alternatives to dairy products, such as soy milk or almond milk.
Balance your non-vegetarian food with plant-based food. While non-vegetarian food has many benefits for your health, it is not enough to meet all your nutritional needs. You also need to eat plenty of fruits, vegetables, whole grains, nuts, seeds, and legumes to get enough fiber, vitamins, minerals, antioxidants, and phytochemicals that can protect you from various diseases and enhance your well-being. Eating more plant-based food can also help you lower your intake of saturated fat, cholesterol, and sodium that are often found in non-vegetarian food. You can make half of your plate fruits and vegetables, a quarter whole grains, and a quarter lean protein at each meal. You can also add nuts, seeds, or legumes to salads, soups, or stir-fries for extra crunch and flavor.
Non-vegetarian food can be a delicious and nutritious part of your diet if you choose wisely and eat in moderation. By following these tips, you can enjoy the best non-vegetarian foods and reap their health benefits without compromising your overall wellness.
Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)
Internal Medicine Specialist
Phone : 85000 23456