Monday, January 24, 2011

Eating to Survive - Food from Animals

The food from animals (FFA) food group is the one that receives the most attention for many reasons most of which are valid. The main point however is that this food group provides nutrients naturally and much easier to the body than other sources and as of such it is listed as a food group. 
The main nutrient that this food group is noted for is Protein, we also receive, iron, zinc and vitamin B12.
Although these foods provide energy and nutrients, they are often high in fat and cholesterol, and can be high in sodium. Simply trimming off  fatty tissue can go a long way towards reducing this negative effect. The food guide pyramid suggests that adults eat 2-3 servings per day. One serving of meat is 4oz, about the size of a deck of cards. This group also includes milk and eggs and yogurt.

Now this may be seem alarming to you however, as I said in  part 3 of this series,when you consume meat you  will receive a lot of energy and nutrients from just a small amount of it. Simply put, we probably all eat too much food from this food group.
As daunting as this may see to us to consume only 2 - 3 servings of meat per day , remember  that our diet for the day already includes carbohydrate and legumes, and we haven't added Fruits or Vegetables or Fats as yet. 
Below is the table showing the accepted standard for a serving of foods within this group that are popularly consumed in the Caribbean. 

Lean Meats − and Poultry with skin removed
1 small drumstick
Chicken breast sliced
2 slices (3½ cm x 7½ cm)
Chicken wing
1 small
Chicken necks
2 small
Chicken backs
Ham, lean, thin slice**
5 cm x 7½ cm
Rabbit, thin slices, game meat
4 small cubes or 30 g cooked
3½ cm x 5 cm x 1½ cm, match box size
Kidney (stewed)
1 tbsp
Heart, ox, slices
5 cm x 7½ cm
Heart, sheep/calf
½ small
Fresh Fish
1 small piece (6½ cm x 5 cm x 1½ cm)
Flying Fish
Lean Meats − Fish
Salted Fish**
1 small piece (6½ cm x 7½ cm) or ¼ cup flaked)
Shrimps, Prawns
5 medium
3 medium
Lean Meats − Cheese
2 tbsp
Grated Parmesan
2 tbsp
Medium Fat − Meat and Poultry
Goat (boneless)
1 tbsp or 4 small cubes (30 g)
Beef (trimmed) regular, sliced thin (1/8” thin)
6½ cm x 7½ cm (30 g)
Beef, stew (boneless)
4 small cubes/1 tbsp (30 g)
Pork chops (fat trimmed)
½ small
Medium Fat − Fish: Canned and Drained
Tuna fish, salmon, mackerel**
¼ cup
Sardine (oil drained)
1 large or 2 small
Medium Fat − Eggs
Egg (whole)
1 medium
High Fat
Mutton or lamb (trimmed)
1 tbsp or 4 small cubes (30 g)
Chicken wing
1 small
Pork, regular, sliced (trimmed)
6½ cm x 7½ cm or 30 g (1 ounce)
Pork spare ribs
30 g (1 ounce)
Beef ribs
30 g (1 ounce)
Minced meat (regular)
2 tbsp
1 small or ½ large
Luncheon meats**
1 slice 6 cm, diameter, ½ cm thick
1 slice
Salt meat (fat trimmed)**
5 cm x 7½ cm
2 thin slices
Oxtail (fat trimmed)
1 piece 5 cm x 1½ cm
Corned beef**
30 g (1 ounce)
Pig tail**
1 small piece
Pig trotters**
2 pieces 5 cm x 2½ cm
Lamb chop (trimmed)**
1 small
Lamb, sliced thin
6½ cm x 7½ cm
High Fat − Cheese
Cheddar and American type**
2½ cm cube (30 g)
Skim and very low fat milk
Milk, liquid, skim
½ cup
Milk, powered skim (before adding liquid)
2 tbsp
Yogurt (plain low fat)
60 g (2 ounces)
Low Fat Milk
2% Milk
½ cup
Yogurt made with 2 % milk
60 g (2 ounces)
Whole Milk
Milk, fresh cow’s
½ cup
Milk, evaporated whole (before adding liquid)
¼ cup
Milk, powered whole (before adding liquid)
2 tbsp
Yogurt, plain (whole milk)
60 g (2 ounces)