Continuing professional development

about meat, poultry, fish, eggs, dry beans & nuts

THE VARIED DIET


Meat, poultry, fish, eggs, dry beans & nuts

Primarily provide protein, vitamin B6, vitamin B12, phosphorous, iron, niacin, thiamin and magnesium.


 

 

EAT MORE OF

EAT LESS OF

MEATS
LEAN CUTS - beef, pork, veal, venison

Ground beef (mince; excluding extra lean mince), sausage, hot dogs, viennas, bacon, polony, luncheon meats (cold meats), lamb, fried meats, fish or poultry

ANIMAL ORGAN MEATS – liver, heart, kidneys, lungs, brains
POULTRY
Chicken, turkey, duck, guinea fowl Any poultry cooked in fat or oil
SEAFOOD
Fish, shellfish, molluscs, crustaceans (crayfish, lobster, crab) Any seafood cooked in fat or oil
LEGUMES

Dried Beans, dried split peas, lentils

Soya and Soya products

Peanuts
Any legumes cooked in fat or oil
NUTS
Almonds, Brazil nuts, cashew nuts, chestnuts, hazelnuts, macadamia nuts, peanuts, pecan nuts, pistachio, walnut

Any nuts covered with coatings (chocolate etc.)

OTHER ALTERNATES
Eggs, Peanut Butter Fried eggs

Although this list is COMPREHENSIVE, it is by no means COMPLETE.

RECOMMENDATIONS

CHOICES FOR A RESTRICTED BUDGET

  • Give preference to fish, poultry (without skin), and legumes (dry beans, lentils, soya and soya products, split peas), as these are the choices lowest in fat.
  • Try to fatty fish (tuna, salmon or mackerel) two times a week as these are rich in omega-3 polyunsaturated fatty acids, which is protective against heart disease.
  • Choose lean meats, look for unmarbled cuts i.e. meat cuts not speckled with fat.
  • Decrease fat during meat preparation:
    • Trim all the fat you can see.
    • Remove skin from poultry.
    • Broil, roast, grill, stew, braise or boil these foods instead of frying them.
    • Use a non-stick pan or a vegetable spray to fry and to avoid adding oil.
    • If you do fry, use vegetable or olive oil instead of saturated fats such as lard or shortening. Stir-fry the food rather than deep-fry.
    • Place meat on a rack when cooking so that fat can drip off
  • Nuts, seeds, and peanut butter are high in fat, so eat them in moderation.
  • Preferably choose fish, which is water-packed; oil-packed, only adds fat.

MEATS

  • Compare meat prices at the butcher and the supermarkets.
  • Choose meat that has less bones and fat. Soup bones are therefore a bad buy. It is better to buy a packet of dried beans.
  • Buy less tinned meat, polony and other cold meats and sausage, as processed meat is usually expensive, and often contain fillings like fat, gravy, vegetables and/or cereals in large quantities.

CHICKEN

  • Frozen chicken is cheaper than fresh “Farm Chicken”. 
  • Buying a bigger chicken usually yields more meat and less bone proportionally than a smaller chicken.
  • Compare the price per kilogram for whole chicken and chicken portions as there is more bone in whole chicken.
  • Chicken liver is one of the cheapest and most nutritious forms of meat.

FISH

  • Tinned fish like pilchards is the cheapest form of fish. Other forms of canned fish are expensive.
  • Fresh fish is usually more expensive than frozen, except at the coast.
  • Whole fish is usually cheaper than fish without bones. The head and fins can be used for fish soup. However compare the price per portion and not per kilogram.

LEGUMES

  • Dried legumes are not only good substitutes for meat, fish, eggs or cheese, but can be used to make foods go further (meat extenders).
  • It is not necessary to eat meat everyday. Meat alternatives, which are cheaper can be used as substitutes or used to bulk up meals.
    • Add cooked dried beans to stewed meat.
    • Mix mashed, cooked dried beans with mince or fish to make meat loaf or fish cakes or meatballs.
    • Soya beans have been processed to form textured soya proteins that resemble meat in taste and look, and can therefore be used as meat substitutes.
    • Textured soya protein products (e.g. Toppers, Knorrox and Imana) can be used to stretch mince in bobotie, fricadels and other meat or chicken dishes.
  • One kilogram of dried beans yields 33 portions, while 1 kilogram meat yields 9 portions (1 cup dried beans, raw yields ± 8 cups cooked).

PEANUT BUTTER

  • Peanut Butter can be used as a sandwich filling and can be stirred into porridge.

Developed by the Nutrition Information Centre of the Univ of Stellenbosch
Francie van Zijl Drive, Clinical Building, Tygerberg 7505, Tygerberg
Designed by Clint D.Pietersen RD(SA)

 

Last updated:
10-Feb-2006

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