ALTERNATIVE PROTEIN PRESENTATION NFS 200 BY BENJAMIN KRAEMER
RECOMMENDATIONS OF RED MEAT CONSUMPTION 70 grams or less of red meat each day 500 grams or less of red meat per week 500 grams of cooked Red Meat is equivalent to 700 grams of raw red meat
WHY? Evidence has shown that eating over the recommended amount of red meat or processed meat can cause Colorectal cancer. The compound Haem Iron promotes the formation of cancer Why not give it up entirely? Essential vitamins such as B12 are only found in animal products As well as other valuable nutrients
VALUABLE NUTRIENTS Sirloin Steak with Garlic Butter Vitamin B6 Folate Vitamin B12 Pantothenic Zinc Iron Thiamin Riboflavin Niacin mg mcg mcg Acid mg mg mg mg mg mg 0.014 0.377 0.01 0.015 0.024 2.37 0.03 0.03 0.012 Salmon with Lemon and Dill Vitamin B6 Folate Vitamin B12 Pantothenic Zinc Iron Thiamin Riboflavin Niacin mg mcg mcg Acid mg mg mg mg mg mg 0.64 21.9 2.42 1.29 0.528 0.912 0.178 0.296 5.99
WHY DO WE NEED SUBSTITUTE PROTEIN SOURCES Red Meat is high in saturated fats. We lower this content by substituting red meat with an alternative protein source such as chicken, or fish. By lowering the saturated fats it also lowers the cholesterol within a meal and has the potential to increase in unsaturated fats
RECIPE INGREDIENTS Sirloin Steak with Garlic Butter Salmon with Lemon and Dill 1 tablespoons of Butter 1 tablespoons of Butter ¼ teaspoon of Garlic powder 1¾ fluid oz. Lemon Juice ½ Garlic clove ¾ teaspoons Dried Dill Weed ½ lb. Sirloin Steak 1/8 Garlic powder 1/8 teaspoon sea salt 1/8 teaspoon sea salt 1/8 teaspoon pepper 1/8 teaspoon pepper ¼ lb. Salmon fillet
WHAT WAS EFFECTED? Sirloin Steak with Garlic Butter 100 g Nutrient Analysis Calories Saturated Unsaturated Cholestrerol Total CHO Sugar Fiber Protein Sodium kcal Fat g Fat g Fat g mg g g g g mg 161.5 8.82 4.65 3.46 63.3 0.582 0.019 0.096 20.3 263.6 Salmon with Lemon and Dill 100 g Nutrient Analysis Calories Fat Saturated Unsaturated Cholestrerol Total CHO Sugar Fiber Protein Sodium kcal g Fat g Fat g mg g g g g mg 181.4 12.5 5.54 6.03 62.1 1.57 0.33 0.21 15.3 376.6
WHAT DID I LEARN? When using a protein substitute, you want to regulate the amount of fats between saturated to unsaturated fats As well as switching the protein effectively so the essential nutrients such as B12, Iron, Zinc, and protein are not lost with in the meal. While also eating within the recommended amount.
TABLE OF CONTEXT “Limit Red and Processed Meat.” World Cancer Research Fund, 24 May 2018, www.wcrf.org/dietandcancer/recommendations/limit-red-processed-meat. Ramey, Michelle, and Janet S. “Salmon with Lemon and Dill Recipe.” Allrecipes, 11 Mar. 2008, www.allrecipes.com/recipe/87279/salmon-with-lemon-and- dill/?internalSource=hub%2Brecipe&referringContentType=Search. Solana. “Sirloin Steak with Garlic Butter Recipe.” Allrecipes, 14 Jan. 2008, www.allrecipes.com/recipe/14554/sirloin-steak-with-garlic- butter/?internalSource=hub%2Brecipe&referringContentType=Search. “Meat, Fish & Dairy.” World Cancer Research Fund, 24 May 2018, www.wcrf.org/dietandcancer/exposures/meat-fish-dairy.
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