Video Podcast Episode 4 Meat, fish, eggs, beans and other nondairy sources of protein

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Video PodcastEpisode 4Meat, fish, eggs, beans
and other non-dairy sources of protein
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• Part one
• Meat, fish, eggs, beans and other non-dairy
  sources of protein
• Part two
• Food allergy and intolerance

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Part one

• Meat, fish, eggs, beans and
• other non-dairy sources of protein

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Examples
List some examples from this food group.

• This group includes
• meat
• fish
• eggs
• beans
• soya products such as tofu
• pulses
• nuts
• seeds.

What foods have you eaten from this group today?
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Importance of this group

• Different foods from this group provide
  different nutrients that your body needs to be
  healthy and function properly. You should try to
  eat different foods from this group every day.

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Nutrients

• The meat, fish, eggs, beans and other non-dairy
  sources of protein group provides a lot of
  protein which you need for growth, development
  and repair.
• Foods from this group also provide other
  important nutrients, e.g.
• Iron, particularly from red meat
• B vitamins, especially vitamin B12, found in
  foods produced from animals
• Vitamin A and zinc, found in oily fish, eggs and
  meat
• Magnesium, present in nuts, fish and meat
• Omega 3 fatty acids, found in oily fish.

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Meat

• Meat is a good source of protein, as well as
  selenium, zinc, and B vitamins.
• It is one of the main sources of vitamin B12,
  which is only found naturally in foods from
  animals.
• Red meat is a particular good source of iron,
  which is easy for your body to absorb.

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Healthier option of meat

• The amount of fat in meat depends on the type of
  cut or meat product and the way you cook it.
• Go for lean cuts of meat, or remove excess,
  visible fat whenever possible, such as the skin
  from chicken.
• Try baking, poaching, grilling, steaming or using
  a microwave to cook meat rather than frying to
  use less fat.

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Fish

• Fish is an excellent source of protein, vitamin A
  and D, as well as omega 3 fatty acids.
• It is recommended that we all eat 2 portions of
  fish a week, one of which should be oily. A
  portion of fish is 140g.
• Examples of fish include
• Oily fish salmon, trout, sardines, pilchards,
  fresh tuna and mackerel.
• Non-oily fish cod, skate, haddock, halibut and
  plaice.
• Canned tuna does not count as an oily fish
  because the canning process removes most of the
  omega 3 fatty acids.

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Healthy fish intake

• Fish that is smoked or canned in brine can be
  high in salt, so it is important to check the
  food labels to see how much salt these types of
  fish contain.
• Low levels of pollutants can be present in oily
  fish that can build up in the body, so it is
  advised that girls and younger women should have
  no more than 2 portions of oily fish a week,
  while boys, men and older women should have no
  more than 4 portions a week.

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• Under the sea name types of seafood which
  belong to this food group.

? 4.1
List some types of oily and non-oily fish. How
much fish should we eat each week?
? 4.2
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Eggs

• Eggs are a good source of a range of vitamins and
  minerals, such as vitamin A, D, B2 and iodine.
• There is no recommended upper limit to the number
  of eggs we should eat, but it is best to have
  them as part of a varied and balanced diet.

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• List some of the ways eggs can be prepared and
  decide which ones are the healthiest.

? 4.3
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Beans

• These include baked beans, red kidney beans,
  broad beans, soya beans and products made from
  these such as tofu and textured vegetable protein
  (TVP).
• Beans provide a good source of protein, as well
  as fibre and iron.
• Mixing beans with foods from other food groups
  help us get adequate amounts of all the amino
  acids we need in the diet, e.g. having baked
  beans on toast, or hummus with pitta bread.

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Other non-dairy sources of protein

• These include nuts, seeds, mycoprotein and pulses
  such as lentils and peas.
• Nuts and seeds are good sources of protein and
  fibre. They also provide a range of vitamins and
  minerals such as vitamin E, thiamin, selenium and
  calcium. They can be eaten as snacks or added to
  salads, casseroles and pasta sauces. Try to avoid
  salted varieties as they can be high in salt.

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• Mycoprotein is a type of protein made from
  fungus. It is a source of good quality protein
  and fibre.
• Pulses such as lentils and peas also provide
  protein, fibre and a range of vitamins and
  minerals. They can also count towards 5 A DAY.
  The type of fibre found in pulses can help reduce
  cholesterol levels in the blood. Try adding them
  to soups and meat sauces.

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Nutrients in plant foods

• Vitamin C helps your body absorb the type of iron
  that is found in plant foods, e.g. beans and
  pulses, so it is best to have a source of vitamin
  C with these foods, such as having a glass of
  orange juice or some vegetables with your meal.
• Plant foods do not provide vitamin B12 unless
  they are fortified. If you do not eat food that
  is produced from animals, you may have to take a
  vitamin B12 supplement.

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Summary

• Have some foods from this food group each day.
• Go for variety to get a range of vitamins and
  minerals.
• Have two portions of fish a week, one of which
  should be oily.
• Bake, grill, poach, steam or microwave these
  foods instead of frying them, and remove excess,
  visible fat to keep the fat content down.
• Beans, pulses, nuts, seeds and soya products
  provide good sources of protein, vitamins and
  minerals.

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Part two

• Food allergy and intolerance

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What is food allergy/ intolerance?

• A food allergy or intolerance is an unpleasant
  reaction to a particular food or ingredient which
  can be characterised by a range of different
  symptoms.

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• Name some foods that you think may cause food
  allergy or intolerance.

? 4.5
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Common foods which cause food allergy or
intolerance

• Celery
• Cereals containing gluten (such as wheat, rye,
  barley and oats)
• Crustaceans (such as prawns, crabs and lobsters)
• Eggs
• Fish
• Lupin (such as peas, lentils and beans)
• Milk
• Molluscs (such as mussels and oysters)
• Mustard
• Nuts (such as almonds, hazelnuts, walnuts, Brazil
  nuts, cashews, pecans, pistachios and macadamia
  nuts)
• Peanuts
• Sesame seeds
• Soybeans
• Sulphur dioxide and sulphites, which are used as
  preservatives in some foods such as dried fruit,
  and drinks such as wine

If a food product contains any of these
ingredients they must be clearly labelled so
affected consumers know which products they
should avoid.
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What is the big picture?

• Food allergy and intolerance are not as common as
  many people believe.
• The majority of children tend to out grow a food
  allergy or intolerance before starting school.
• Examples of food allergy and intolerance include
  lactose intolerance, coeliac disease, and nut
  allergy.

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Lactose intolerance

• This is an intolerance reaction to the sugar
  found in dairy products, known as lactose.
  People with this condition are unable to digest
  lactose properly and may have abdominal pain,
  bloating and diarrhoea.
• Lactose intolerant sufferers should avoid all
  sources of lactose including cows, sheep and
  goats milk.
• Lactose intolerance is more common in childhood,
  but children may grow out of it.

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• Dairy products are an important source of calcium
  in the diet so it is important that a suitable,
  fortified alternative, such as fortified soya
  milk, is used to replace them if they are avoided.

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Coeliac disease

• This is the main form of intolerance to gluten.
  It is a protein found in wheat, rye and barley.
• Some people with coeliac disease cannot tolerate
  oats neither because they contain a protein that
  is similar to gluten.
• The presence of gluten in the diet damages the
  lining of the small intestine and often results
  in long-term diarrhoea which can lead to
  malnutrition.
• People diagnosed with coeliac disease need to
  adopt a life-long gluten-free diet.

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• It is important to note that wheat-free products
  are not the same as gluten-free as they may
  contain other cereals, such as rye or barley.
• This can mean they are not suitable for someone
  with coeliac disease unless they are also
  labelled gluten-free.
• There are now many gluten-free products on the
  market, such as pasta, bread and breakfast
  cereals.

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Peanut allergy

• This is one of the most common causes of food
  allergy and can cause a range of reactions.
• Mild symptoms include tingling in the mouth and
  lips or a skin rash.
• For some people, reactions are more severe and
  may cause death. Symptoms can include rashes,
  swelling of the lips and throat, difficulty in
  breathing and loss of consciousness.

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• There is no cure for those diagnosed with peanut
  allergy, and it tends to be life long.
• People with peanut allergy are advised to avoid
  all sources of peanuts, because for some, even
  very tiny amounts of peanut can cause a reaction.
  
• Those allergic to peanuts can carry an epipen
  which helps to prevent a severe reaction if they
  are exposed to a peanut allergen.

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Summary

• Food allergy and food intolerance are different.
• There are 14 foods which are the most common
  causes of food allergy and intolerance.
• Food allergy and intolerance are not as common as
  many people believe.
• There are now many alternative food products
  available that allow people with a food allergy
  or intolerance to have similar foods and variety
  in their diet.
• Lactose intolerance, coeliac disease and nut
  allergy are some of the more common food
  allergies and intolerances.

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• For further nutrition information,
• please visit the BNF website www.nutrition.org.uk,
  or
• Food - a fact of life www.foodafactoflife.org.uk