South Africans love our meat, and many of us are also pretty savvy about the health benefits (or lack thereof) of much of the food we consume.

I’m sure you know that fish is generally better for you than red meat, but all animal proteins have pros and cons.

That being said, most dieticians and nutrition specialists agree on a “hierarchy of nutritional value when it comes to animal protein”, which has been covered by the Washington Post.

Don’t shoot the messenger here, because I’m just sharing the view of those dieticians.

Via that article, here are some conclusions that can be made about different categories of animal protein. We will start with the good:

A cut above: Fish and poultry

Poultry and fish are considered the best animal proteins you can load your diet with, [Janese Laster, a physician nutrition specialist] said. Fish is hailed for its omega-3 fatty acids, which can protect against cardiovascular disease. Fish is also rich in vitamin D, selenium and protein…

Poultry, such as chicken and turkey, is also great protein source, low in calories and saturated fat. Keri Gans, registered dietitian and author of  “The Small Change Diet, ” used to recommend light meat over dark, but the fat difference is actually quite minimal. “Eat what you enjoy” is her new advice.

That’s my kind of advice.

Though the American Heart Association recommends two to three servings of fish a week and eight to nine servings of super-lean protein, Laster says consuming just two to four servings per month of fish and two to four servings per month of poultry can provide benefits…

Next under the microscope is Red meat

Most meat-eaters love a juicy hamburger or steak — but that should fall more in the indulgence zone, than in the category of dietary staple. The pros to red meat — which includes beef, pork, lamb, veal, venison and duck — are found in its minerals.

Red meats can be great sources of iron and also pack “vitamin B12, zinc and protein, all of which are important nutrients,” said Amy Patton, a registered dietitian at Ohio State University’s Wexner Medical Center.

The cons, however, are notable. “According to the American Institute of Cancer Research , red meat intake can possibly promote certain cancers such as colorectal cancer,” Patton said. ..

If you choose to consume red meat, keep it smart. “Select leaner cuts, and use more healthful cooking methods, such as baking or broiling rather than frying or grilling,” Patton said.

Lean is better than no meat at all.

Finally, the nutrition experts looked at Other protein

Substituting even one serving per day of red or processed red meat with poultry, fish or legumes “significantly decreases” the risk of metabolic syndrome, Laster said. And don’t forget those non-meat sources of protein. In addition to legumes, nuts, seeds, tofu, almond milk, quinoa and chia can be part of a healthy dietary regimen.

If you’re thinking of a step-by-step way to improve your diet, Laster recommends “cutting back on red meat , and then limiting animal products to a few times per month,” rather than in the typical American diet of a few times per days…

When it comes to meat in your diet, small adjustments can reap big rewards, Laster said. “These incremental changes will help with weight loss , improve diabetes, high blood pressure and cholesterol, and possibly help you get off medications.”

It’s also incredibly important to know where the meat you’re eating is sourced from. Look for free-range, hormone-free options and you’re off to a good start.

When put into tabular form, here’s a simple breakdown of some decidedly American options:

No ostrich on there – pity, that.

Once more, for those at the back, don’t shoot the messenger.

You’ll have to pry that red meat from my cold, dead hands.

[source:washingtonpost]