Superfood - March-April 2017

7

IMAGE: FOXYS FOREST MANUFACTURE/SHUTTERSTOCK.COM

you to absorb it better; for example citrus

fruits or vegetables.

3. Vitamin B12: Other than meat, milk,
   eggs and cheese, sources of vitamin B
   include fortifi ed yeast extract (such as
   Marmite in the UK), fortifi ed breakfast
   cereals and soya products.


4. Selenium: In addition to meat and fi sh,
   nuts, in particular brazil nuts, are good
   sources of selenium.


5. Omega-3 fatty acids: Omega-3 fatty
   acids are essential for our heart health
   and oily fi sh is one of the richest sources.
   Ideally we should eat two portions of fi sh
   a week, one of which is oily. If you don’t
   eat fi sh, it is advised to include fl axseed
   (linseed) oil, rapeseed oil, soya oil and
   soya-based foods such as tofu, walnuts as
   well as eggs enriched with omega-3.

VEGAN DIETS

If you choose to not eat dairy products

such as milk and yoghurt, then you should

eat alternative sources of calcium such

as calcium-fortifi ed milk and yoghurt

alternatives (such as almond milk and

soya yoghurt), dried fruit, nuts and sesame

seeds, as well as green leafy vegetables

such as kale and pak-choi. Although

spinach does contain iron, it isn’t easily

absorbed.

SUMMARY

Meat can be enjoyed as a part of a healthy

and balanced diet, however if you’re eating

meat every day or even twice a day, then

you may want to think about cutting down.

Replacing meat once or twice a week with

foods such as beans, pulses and legumes

will mean higher intakes of fi bre and lower

intakes of calories and fat.

You should replace red meat with white

meat where possible and increase your

consumption of fi sh; aiming for at least two

140g portions a week, one of which is oily

(such as salmon, mackerel or sardines).

So why don’t you give it a go, one day meat

free this week; you could try a chickpea-

curry, a mycoprotein-based chilli or even

a lentil soup; the options are endless – and

we would love to hear what you try over on

social media!

Nichola Whitehead is a Registered Dietitian

& Award Winning Blogger at

nicsnutrition.com

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