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Non-Vegetarian Foods: Nutritional Benefits and Tips

Non-vegetarian foods are an essential part of many diets worldwide, offering a rich source of high-quality protein, vitamins, and minerals. From lean meats to seafood, non-veg options are versatile and packed with nutrients that contribute to overall health.

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Nutritional Benefits of Non-Vegetarian Foods

  1. High-Quality Protein:
    Non-veg foods like chicken, fish, eggs, and red meat provide complete proteins that support muscle growth, repair, and overall body strength.
  2. Rich in Iron and Zinc:
    Meat and poultry are excellent sources of heme iron, which is easily absorbed by the body, aiding in better blood circulation. Zinc from non-veg foods boosts immunity and promotes healing.
  3. Omega-3 Fatty Acids:
    Fish like salmon, mackerel, and sardines are rich in omega-3s, which support heart health, brain function, and joint mobility.
  4. Essential Vitamins:
    Non-veg foods are loaded with B vitamins, especially B12, which is crucial for nerve function, red blood cell formation, and energy production.

Tips for Choosing and Consuming Non-Vegetarian Foods

  • Choose Lean Cuts: Opt for skinless poultry, lean cuts of beef, or pork to reduce saturated fat intake.
  • Incorporate Seafood: Add fatty fish to your diet 2-3 times a week for heart-healthy omega-3s.
  • Balance Your Plate: Pair non-veg items with vegetables, whole grains, and legumes for a well-rounded meal.
  • Cook Safely: Ensure proper cooking to eliminate bacteria and parasites, and avoid undercooked or raw meat.
  • Limit Processed Meats: Minimize consumption of sausages, bacon, and deli meats to reduce sodium and preservative intake.

Nutritional values of some of the Non-Vegetarian foods liked and consumed worldwide:

Non-Vegetarian Foods TypeNutritional Values
ChickenNutritional Values Per 100g (skinless, cooked):
Protein: 31g
Fat: 3.6g (primarily unsaturated)
Calories: 165 kcal
Cholesterol: 85 mg
Iron: 0.9 mg
Vitamin B6: 0.5 mg
Phosphorus: 220 mg
EggNutritional Values Per 1 large egg:
Protein: 6g
Fat: 5g
Calories: 77 kcal
Cholesterol: 186 mg
Vitamin D: 1.1 mcg
Selenium: 22 mcg
Choline: 147 mg
Fish (Salmon, Mackerel, Tuna)  Nutritional Values (Salmon – per 100g):
Protein: 20g
Fat: 13g (mainly Omega-3 fatty acids)
Calories: 208 kcal
Vitamin D: 11 mcg
Selenium: 30 mcg
Potassium: 490 mg
Lamb  Nutritional Values Per 100g (cooked):
Protein: 25g
Fat: 17g (includes saturated fats)
Calories: 294 kcal
Vitamin B12: 2.6 mcg
Zinc: 4.5 mg
Iron: 1.6 mg
Shrimp/Prawns  Nutritional Values Per 100g (cooked):
Protein: 24g
Fat: 0.3g
Calories: 99 kcal
Cholesterol: 195 mg
Selenium: 40 mcg
Omega-3 fatty acids: 0.54g
Beef (Lean Cuts)  Nutritional Values: Per 100g (cooked):
Protein: 26g
Fat: 11g (mainly saturated fats)
Calories: 250 kcal
Iron: 2.6 mg
Vitamin B12: 2.5 mcg
Zinc: 7 mg
Turkey (Lean Meat)  Nutritional Values Per 100g (skinless, cooked):
Protein: 29g
Fat: 7g
Calories: 189 kcal
Vitamin B6: 0.8 mg
Niacin: 9 mg
Phosphorus: 245 mg
Duck  Nutritional Values Per 100g (cooked, skinless):
Protein: 19g
Fat: 6g
Calories: 135 kcal
Vitamin B12: 0.3 mcg
Iron: 2.5 mg
Zinc: 2.7 mg
Pork (Lean Cuts)  Nutritional Values Per 100g (cooked):
Protein: 22g
Fat: 9g
Calories: 242 kcal
Selenium: 36 mcg
Vitamin B1 (Thiamin): 0.87 mg
Zinc: 3.4 mg
Crab  Nutritional Values Per 100g (cooked):
Protein: 19g
Fat: 1.5g
Calories: 97 kcal
Omega-3 fatty acids: 0.32g
Vitamin B12: 9 mcg
Selenium: 45 mcg

There are some Important Information to keep in mind while consuming Non-Vegetarian foods. These information about each of the non-vegetarian foods mentioned above are being given below as a quick reference.

Chicken (Lean Meat)

Nutritional Values Per 100g (skinless, cooked):

  • Protein: 31g
  • Fat: 3.6g (primarily unsaturated)
  • Calories: 165 kcal
  • Cholesterol: 85 mg
  • Iron: 0.9 mg
  • Vitamin B6: 0.5 mg
  • Phosphorus: 220 mg
  • Suitable Time and Ways to Consume: Best consumed during lunch or dinner; can be grilled, baked, or boiled. Suitable for salads, soups, or as a main dish.
  • Eatables to Avoid: Avoid pairing with high-fat sauces or frying to keep it healthy.
  • Prescribed Quantity: 150-200g of cooked chicken per meal.
  • When to Avoid: People with high cholesterol levels should consume in moderation.
  • Other Tips/Advice: Rich in lean protein, excellent for muscle building, and supports weight management.

Eggs

Nutritional Values Per 1 large egg:

  • Protein: 6g
  • Fat: 5g
  • Calories: 77 kcal
  • Cholesterol: 186 mg
  • Vitamin D: 1.1 mcg
  • Selenium: 22 mcg
  • Choline: 147 mg
  • Suitable Time and Ways to Consume: Ideal for breakfast or snacks; can be boiled, scrambled, or poached. Can be added to salads, sandwiches, or eaten on its own.
  • Eatables to Avoid: Avoid with excessive butter or high-fat sides like bacon or fried foods.
  • Prescribed Quantity: 1-2 eggs daily.
  • When to Avoid: People with severe heart disease or high cholesterol should monitor intake.
  • Other Tips/Advice: Eggs are a powerhouse of nutrients, supporting brain health and aiding muscle repair.

Fish (Salmon, Mackerel, Tuna)

Nutritional Values (Salmon – per 100g):

  • Protein: 20g
  • Fat: 13g (mainly Omega-3 fatty acids)
  • Calories: 208 kcal
  • Vitamin D: 11 mcg
  • Selenium: 30 mcg
  • Potassium: 490 mg
  • Suitable Time and Ways to Consume: Best consumed at lunch or dinner; can be grilled, baked, or steamed. Excellent in salads, with vegetables, or in sushi.
  • Eatables to Avoid: Avoid frying or combining with heavy sauces. Avoid pairing with milk and curd.
  • Prescribed Quantity: 150-200g of fish twice a week (for fatty fish like salmon).
  • When to Avoid: People allergic to fish or with high mercury levels should limit intake of certain types (like tuna).
  • Other Tips/Advice: Rich in Omega-3, fish is great for heart health, reducing inflammation, and boosting brain function.

Lamb

Nutritional Values Per 100g (cooked):

  • Protein: 25g
  • Fat: 17g (includes saturated fats)
  • Calories: 294 kcal
  • Vitamin B12: 2.6 mcg
  • Zinc: 4.5 mg
  • Iron: 1.6 mg
  • Suitable Time and Ways to Consume: Best for lunch or dinner; should be grilled, roasted, or slow-cooked to retain flavor and nutrients.
  • Eatables to Avoid: Avoid with high-sugar marinades or high-fat sides.
  • Prescribed Quantity: 100-150g once or twice a week.
  • When to Avoid: People with high cholesterol, heart disease, or those sensitive to red meat should limit intake.
  • Other Tips/Advice: Lamb is nutrient-rich but high in saturated fats, so should be eaten in moderation.

Shrimp/Prawns

Nutritional Values Per 100g (cooked):

  • Protein: 24g
  • Fat: 0.3g
  • Calories: 99 kcal
  • Cholesterol: 195 mg
  • Selenium: 40 mcg
  • Omega-3 fatty acids: 0.54g
  • Suitable Time and Ways to Consume: Best consumed as a part of lunch or dinner; can be grilled, boiled, or sautéed. Ideal for seafood salads, pasta, or soups.
  • Eatables to Avoid: Avoid with excessive butter, cream-based sauces, or frying.
  • Prescribed Quantity: 100-150g twice a week.
  • When to Avoid: People with shellfish allergies or those with high cholesterol should limit consumption.
  • Other Tips/Advice: Shrimp is low in calories and rich in iodine, making it great for thyroid health and weight management.

Beef (Lean Cuts)

Nutritional Values Per 100g (cooked):

  • Protein: 26g
  • Fat: 11g (mainly saturated fats)
  • Calories: 250 kcal
  • Iron: 2.6 mg
  • Vitamin B12: 2.5 mcg
  • Zinc: 7 mg
  • Suitable Time and Ways to Consume: Best consumed during lunch or dinner; should be grilled, roasted, or stewed to retain nutrients.
  • Eatables to Avoid: Avoid with high-fat sauces, heavy oils, or fried preparations.
  • Prescribed Quantity: 100-150g once or twice a week.
  • When to Avoid: People with cardiovascular disease, high cholesterol, or digestive issues should limit intake.
  • Other Tips/Advice: Rich in protein and iron, supports muscle growth but should be eaten in moderation due to saturated fat content.

Turkey (Lean Meat)

Nutritional Values Per 100g (skinless, cooked):

  • Protein: 29g
  • Fat: 7g
  • Calories: 189 kcal
  • Vitamin B6: 0.8 mg
  • Niacin: 9 mg
  • Phosphorus: 245 mg
  • Suitable Time and Ways to Consume: Best consumed during lunch or dinner; can be grilled, roasted, or boiled. Suitable for sandwiches, salads, or as a main dish.
  • Eatables to Avoid: Avoid with sugary glazes or heavy gravy.
  • Prescribed Quantity: 150-200g per meal.
  • When to Avoid: People with gout or uric acid issues should limit intake.
  • Other Tips/Advice: A low-fat alternative to red meat, turkey supports muscle health and provides essential vitamins and minerals.

Duck

Nutritional Values Per 100g (cooked, skinless):

  • Protein: 19g
  • Fat: 6g
  • Calories: 135 kcal
  • Vitamin B12: 0.3 mcg
  • Iron: 2.5 mg
  • Zinc: 2.7 mg
  • Suitable Time and Ways to Consume: Best consumed during lunch or dinner; can be roasted or grilled. Often used in gourmet dishes and stir-fries.
  • Eatables to Avoid: Avoid with heavy sauces or oils to prevent adding excessive fat.
  • Prescribed Quantity: 100-150g once a week.
  • When to Avoid: People with high cholesterol or heart disease should limit consumption.
  • Other Tips/Advice: Duck meat is flavorful but higher in fat than other poultry, so should be consumed occasionally.

Pork (Lean Cuts)

Nutritional Values Per 100g (cooked):

  • Protein: 22g
  • Fat: 9g
  • Calories: 242 kcal
  • Selenium: 36 mcg
  • Vitamin B1 (Thiamin): 0.87 mg
  • Zinc: 3.4 mg
  • Suitable Time and Ways to Consume: Best consumed during lunch or dinner; can be grilled, baked, or slow-cooked. Works well in soups, stews, or as a main dish.
  • Eatables to Avoid: Avoid with sugary glazes or high-fat sides like bacon.
  • Prescribed Quantity: 100-150g once or twice a week.
  • When to Avoid: People with cardiovascular disease or high cholesterol should moderate intake.
  • Other Tips/Advice: A good source of protein and B-vitamins but high in saturated fats, so consume lean cuts in moderation.

Crab

Nutritional Values Per 100g (cooked):

  • Protein: 19g
  • Fat: 1.5g
  • Calories: 97 kcal
  • Omega-3 fatty acids: 0.32g
  • Vitamin B12: 9 mcg
  • Selenium: 45 mcg
  • Suitable Time and Ways to Consume: Best consumed at lunch or dinner; can be boiled or steamed. Suitable for seafood salads, soups, or as a main dish.
  • Eatables to Avoid: Avoid with heavy sauces or frying.
  • Prescribed Quantity: 100-150g once or twice a week.
  • When to Avoid: People with shellfish allergies should avoid.
  • Other Tips/Advice: High in protein and low in calories, crab is an excellent choice for healthy seafood options.

Precautionary Measures for Consuming Non-Vegetarian Foods

Including non-vegetarian foods in diet can be highly nutritious, but it requires careful handling and preparation to ensure safety and health benefits. Here are essential precautionary measures to follow:

1. Purchase Fresh and High-Quality Product

  • Buy fresh meat, poultry, and seafood from reputable sources.
  • Check for freshness indicators like color, texture, and smell.
  • Avoid packaged meat or fish that looks slimy or has an unusual odor.

2. Store Properly

  • Refrigerate raw meat, poultry, and seafood at or below 40°F (4°C).
  • Freeze items you don’t plan to cook within two days.
  • Keep raw meat separate from cooked or ready-to-eat foods to prevent cross-contamination.

3. Practice Proper Hygiene

  • Wash your hands thoroughly with soap before and after handling raw meat.
  • Use separate cutting boards and knives for meat and vegetables.
  • Clean all surfaces and utensils with hot, soapy water after contact with raw non-veg items.

4. Cook to Safe Temperatures

  • Use a food thermometer to ensure meat and poultry are cooked to the recommended internal temperatures:
    • Poultry: 165°F (74°C)
    • Ground meats: 160°F (71°C)
    • Fish: 145°F (63°C)
  • Avoid consuming raw or undercooked meat, seafood, or eggs.

5. Be Cautious with Storage Duration

  • Consume refrigerated cooked meat within 3-4 days.
  • Avoid eating expired or improperly stored non-vegetarian products.

6. Limit Processed Meats

  • Reduce intake of processed meats like sausages, salami, and bacon due to their high sodium and preservative content.

7. Handle Seafood with Care

  • Store fish on ice or in the coldest part of your refrigerator.
  • Avoid consuming shellfish if it has not been properly cleaned or cooked.

8. Watch Out for Allergies

  • Some people are allergic to seafood, shellfish, or certain meats. Introduce new non-veg foods gradually to check for any adverse reactions.

9. Avoid Reheating Multiple Times

  • Reheating non-veg food repeatedly can degrade its quality and increase the risk of bacterial growth. Reheat only the portion you plan to eat.

10. Be Aware of Hormone and Antibiotic Use

  • Choose organic or antibiotic-free meat whenever possible to avoid potential health risks associated with excessive antibiotic or hormone use in livestock.

11. Individuals with specific health conditions

  • Individuals with specific health conditions (e.g., high cholesterol, gout, kidney disease, obesity, liver problems, lungs issues or allergies) should consult a healthcare provider for type and dosage of non-vegetarian foods.

Who Should Include Non-Vegetarian Foods in Their Diets?

Non-vegetarian foods such as meat, poultry, fish, and eggs are rich sources of essential nutrients, making them a valuable addition to many diets. Peoples from some cultures and religions do not add non-vegetarian foods in their diets while others do. It should be kept in mind. While dietary preferences and health conditions vary, the following groups may particularly benefit from including non-vegetarian foods in their meals:

1. Individuals Needing High Protein Intake

  • Non-vegetarian foods are excellent sources of complete proteins, which contain all essential amino acids.
  • Ideal for:
    • Bodybuilders and athletes for muscle repair and growth.
    • Individuals recovering from surgeries or injuries.

2. People with Iron Deficiency (Anemia)

  • Red meat, liver, and poultry are rich in heme iron, which is easily absorbed by the body compared to plant-based iron.
  • Ideal for:
    • Individuals with anemia or low hemoglobin levels.
    • Women of childbearing age, as they are prone to iron deficiency.

3. Pregnant and Lactating Women

  • Non-veg foods like fish and eggs provide vital nutrients such as omega-3 fatty acids, iron, and vitamin B12, essential for fetal brain development and maternal health.
  • Note: Pregnant women should avoid high-mercury fish like swordfish and mackerel.

4. Growing Children and Adolescents

  • Non-vegetarian foods offer protein, zinc, and calcium necessary for proper growth and development.
  • Ideal for:
    • Children and teens in growth spurts.

5. Elderly People with Nutritional Deficiencies

  • Fish and lean meat are rich in vitamin B12, omega-3 fatty acids, and high-quality proteins that help maintain muscle mass and bone health in older adults.

6. People with Specific Nutritional Requirements

  • Vitamin B12 Deficiency: Eggs, fish, and meat are primary sources of vitamin B12, often lacking in vegetarian diets.
  • Omega-3 Fatty Acids: Fatty fish like salmon and mackerel are crucial for heart and brain health.
  • Zinc Needs: Meat and shellfish are good sources of zinc for immune support.

Non-Vegetarian Foods: Important Considerations

  • Non-vegetarian foods should be consumed in moderation as part of a balanced diet.
  • Individuals with specific health conditions (e.g., high cholesterol, gout, or kidney disease) should consult a healthcare provider before increasing their intake.
  • Ethical, cultural, or personal preferences should also guide dietary choices.

By understanding their nutritional needs, individuals can decide whether including non-vegetarian foods in their diets aligns with their health and lifestyle goals.

Click the link below to read the FAQs (Frequently Asked Questions) people generally enquire about Non-Vegetarian Foods

FAQs about Non-Vegetarian Foods

Conclusion

Non-vegetarian foods, when consumed in moderation and prepared healthily, can be a powerhouse of essential nutrients. By choosing quality sources and pairing them with a balanced diet, we can enjoy the best of taste and health.

By following the precautionary measures, we can enjoy the benefits of non-vegetarian foods safely. Proper handling, storage, and cooking practices not only preserve the nutritional value but also ensure our meals are free from harmful bacteria and toxins.

Who should include Non-Vegetarian Foods in their diets are an insight for individual needs.