Meat, poultry, fish, eggs, legumes, nuts

These are mostly of animal origin products. They are rich in essential nutrients for the human body, such as proteins, fats, amino acids, unsaturated fatty acids, minerals, vitamins, trace elements, and other biologically important compounds. The most important are meat proteins, as they contain all the essential amino acids for humans. Meat is a source of iron, other minerals, B-group vitamins, and other vitamins. Fish is also a source of phosphorus, iodine, and vitamins. Marine fish, in particular, are valuable because they are rich in polyunsaturated omega-3 fatty acids, which reduce the risk of atherosclerosis.
It is recommended to consume 2–3 servings of these products daily, including plant-based protein products.
One serving consists of: 60–100 g of lean meat; 60–100 g of poultry or fish; one egg; 1/2 cup of boiled beans; 2 tablespoons of nuts.
Legumes and nuts are sources of plant proteins. They are rich in fiber, especially high in potassium, calcium, phosphorus, and magnesium.

Meat is one of the main food products rich in proteins. Meat also contains fats, extractive – flavor and aroma – substances, B-group vitamins, microelements K, Na, Fe, Ca, P. Meat consists of muscular, fatty, and connective tissues. The human body absorbs muscular tissue best. Chilled to a temperature of 18°C and aged for 6 hours, meat exhibits the best nutritional properties and is the easiest to digest. Some meat by-products are nutritionally equivalent to meat. The most valuable in terms of nutrition are the tongue and liver. Sausages are made from meat mince, by-products, spices, etc.

Fish is rich in complete proteins, which the body absorbs much better than meat. They also contain many minerals, especially phosphorus, iodine (in sea fish), vitamins A, D, E, K, B, which accumulate in the liver and roe. Fish are low in carbohydrates, but they affect the color, aroma, and taste of fish. Due to the enzymes present in them, fish spoil quickly, but these enzymes give cured meat a spicy aroma and taste. The nutritional value depends on the type of fish. Fish are divided into marine and freshwater. Fresh fish are the most valuable. Also frozen. Fish are smoked with wood combustion products hot and cold. Usually, fattier fish are smoked: mackerel, eel, herring. Dried fish are salted and gradually dried under natural conditions. Suitable for lampreys, sturgeons, mackerel, herring, etc.

Eggs. According to the species of birds, they are divided into chicken, duck, goose, quail eggs. In addition to proteins, eggs contain fats, carbohydrates, minerals, A, D, and B-group vitamins. Proteins have unique properties: they coagulate at a temperature of 60–65°C when heated, and when beaten, they form stiff foam. The egg yolk is the most valuable part. It contains all the fats present in the egg – lecithin and cholesterol. Soft-boiled eggs are best absorbed.

Source | Dietary Treatment in General Practice | Dietitian Doctor Jūratė Dobrovolskienė