From the dawn of early human civilization, the history says we have been an omnivores species for about 2.6 million years.
But many evidence shows that our hominid ancestors primarily relied on plant based diet.
However with the emergence of Homo Habilis and Homo erectus, there was a significant shift toward consuming meat based foods into diets.
Studies suggest this dietary changes may have contributed to increased energy levels, behavioural changes and improved cognitive abilities in early human.
Well, if we look into our present society beliefs, there has been a surge in popularity of plant based foods.
Still, percentage of population choosing meat based foods as their first priority has remained dominant. Meat is often seen as a source of essential proteins and amino acids and a marker of wealth or cultural tradition.
Food Experts believes that in future, people will rely more on balanced approached where both dietary choices will find their place in a healthy and sustainable food system.
This article explores the benefits of both plant-based and non-vegetarian diet approaches, and how and why we should move towards a balanced and sustainable food system for the future.
Plant based Diet prioritize whole, unprocessed plant food like fruits, vegetables, legumes (beans, lentils, peas), whole grains, nuts, and seeds.
Some people choose a completely vegan approach excluding all animal products, while others like flexitarians eat moderate amounts of dairy, eggs, or fish.
This dietary approach boasts a wide range of benefits, including reduced risk of chronic diseases, improved weight management, and better gut health, thanks to the abundance of fiber and antioxidants.
However, careful planning is crucial. A poorly planned plant based diet can lead to deficiencies in vitamin B12, iron, and calcium, which are primarily found in animal products.
It is important to include iron-rich plant food alongside vitamin C. Supplementation for B12 and calcium can help address these concerns.
While extreme veganism might raise anxieties about muscle loss, cognitive decline, or low-calorie intake, a well-designed plant based diet with sufficient protein sources, attention to micronutrients, and mindful portion control can effectively address these issues.
Even though high fiber intake is a positive aspect of plant-based diets, increasing fiber gradually and staying hydrated can minimize potential side effects like bloating and gas.
The Role of Non-Vegetarian Foods
While plant-based options offer a wealth of benefits, sources of meat food provide essential nutrients that may be absent or less readily absorbed from plant-based foods.
One key advantage of edible meat foods is their content of high-quality protein. Chicken, poultry hogs, fish, and eggs are considered complete proteins, containing all the essential amino acids your body needs for building and repairing tissues.
They’re also a good source of heme iron, a form more easily absorbed by the body compared to non-heme iron found in plants. Additionally, animal based foods are the primary dietary source of vitamin B12, crucial for nerve function and red blood cell production.
However, moderation is key. While non-veg foods offer valuable nutrients, overconsumption can have downsides.
Excessive intake of red meat, processed meats, and unhealthy cooking methods like frying can increase the risk of heart disease due to high saturated fat and cholesterol content in some meats.
Similarly, excessive protein intake can strain the kidneys. Unhealthy cooking methods like frying and charring can produce harmful compounds linked to an increased risk of certain cancers.
To reap the benefits of non-veg foods while minimizing health risks, focus on lean protein sources like poultry and fish.
Limit processed meats and embrace variety by incorporating eggs and lower-fat dairy products alongside plant-based proteins.
Remember, cooking methods matter – choose grilling, baking, or poaching to minimize fat content and avoid the formation of harmful compounds.
What Benefits do Animal Based Foods have over Plant Based Foods?
Animal Based foods are generally considered more nutrient-dense, providing complete proteins readily usable for building and repairing tissues.
Unlike plant-based proteins, they don’t require combining various sources to achieve a complete amino acid profile.
Additionally, animal products are a rich source of heme iron, a form significantly more bioavailable than non-heme iron found in plants.
Vitamin B12, crucial for nerve function and red blood cell production, is another key advantage of animal-based foods, as strict vegans may struggle to meet their needs solely through plant sources.
These advantages translate into real-world benefits.
Doctors often recommend incorporating non-veg foods for various reasons. Children and adolescents have higher protein needs for growth and development, and animal products can ensure sufficient intake of complete protein and essential nutrients.
Heme iron from non-veg foods can also help maintain healthy iron levels, especially for women who are more susceptible to iron deficiency.
For individuals focused on muscle building and repair, non-veg food sources provide readily available protein and creatine to support their goals.
Athletes, with their higher protein and nutrient requirements, benefit significantly from incorporating non-veg food options. These foods help them meet their elevated protein needs for muscle building and repair.
Additionally, heme iron from red meat can help endurance athletes maintain adequate iron stores for optimal performance.
Creating a balanced diet goes beyond just including non-veg meal options. It requires attention to macronutrients (protein, carbohydrates, and fat) tailored to your individual needs and goals.
A registered dietitian can help you design a macro plan that incorporates both plant-based and non-veg foods to fit your specific needs, body type, and activity level.
Remember, regardless of your dietary choices, regular physical activity is crucial for overall health and well-being. Exercise helps your body utilize nutrients effectively, maintain a healthy weight, and manage chronic disease risks.
What are the benefits of eating both Plant and Animal Foods?
Now that we’ve explored the strengths of both plant-based and non vegetarian diets, the real magic lies in combining them for a truly balanced approach.
Firstly, incorporating both food sources offers a wider range of essential nutrients.
Plant-based foods provide a wealth of vitamins, minerals, fiber, and antioxidants, while non-veg foods contribute complete proteins, heme iron, and vitamin B12.
By combining them, you’re less likely to experience deficiencies that can arise from strict adherence to either diet alone.
Secondly, societal norms or taboos surrounding certain foods shouldn’t overshadow the health benefits.
When sourced and prepared responsibly, animal food source can be valuable additions to your diet.
Heme iron from red meat, for example, can significantly improve iron absorption compared to plant-based sources, especially beneficial for individuals prone to iron deficiency.
Thirdly, this balanced approach creates a more nutrient-dense diet rich in both macro and micronutrients.
Macronutrients (protein, carbohydrates, and fat) provide energy, while micronutrients (vitamins and minerals) play crucial roles in various bodily functions.
Unfortunately, many people lack knowledge about the importance of specific micronutrients and how to obtain them adequately. By combining plant and non-veg food sources, you naturally increase the variety of micronutrients in your diet, promoting optimal health.
Fourthly, plant-based and non-veg foods can beautifully complement each other. For example, pairing legumes (beans, lentils) with whole grains creates a complete protein source, while vitamin C from vegetables enhances iron absorption with animal food source.
Finally, navigating the complexities of creating a balanced diet with both plant and non vegetarian options can be easier with guidance.
Consulting a registered dietitian or nutritionist can be highly beneficial. They can help you design a personalized plan that considers your specific needs, preferences, and activity level, ensuring you get the right balance of macro and micronutrients for optimal health.
How to Balance Animal and Plant Food in your Diet?
1. Divide into Sections:
Visualize your plate divided into sections. Fill half your plate with non-starchy vegetables like leafy greens, broccoli, carrots, or peppers.
Aim for a rainbow of colors to ensure a variety of vitamins and antioxidants.
One-quarter of your plate can be dedicated to lean protein sources like grilled chicken, fish, beans, lentils, or tofu.
The remaining quarter can be whole grains like brown rice, quinoa, or whole-wheat pasta.
This approach ensures you get a good balance of fiber, protein, and complex carbohydrates for sustained energy and digestive health.
2. Complementary Pairings:
Remember how plant-based and non vegetarian foods can complement each other? Put this knowledge into practice! Pair beans or lentils with brown rice to create a complete protein source.
Include a side of citrus fruits or tomatoes with your non vegetarian meal to enhance iron absorption.
3. Portion Control is Key:
While combining these foods is beneficial, mindful portion control is still important. Lean protein should be about the size of your palm, and whole grains should be a fist-sized serving.
4. Embrace Variety:
Don’t get stuck in a rut! Explore different types of vegetables, fruits, and lean protein sources to keep your diet interesting and ensure you’re getting a wide range of nutrients.
5. Cooking Matters:
Healthy cooking methods like grilling, baking, or poaching can help retain nutrients and minimize fat content.
Limit fried foods and added sugars, which can diminish the overall nutritional value of your meals.
6. Start Small:
Don’t overwhelm yourself with a complete dietary overhaul. Begin by introducing small changes, like adding a side salad to your lunch or incorporating a vegetarian dinner once a week.
Gradually incorporating these changes will make them more sustainable in the long run.
7. Listen to Your Body:
Pay attention to how your body reacts to different foods. If you experience bloating or discomfort after meals, adjust portion sizes, cooking methods, or food combinations to find what works best for you.
8. Seek Professional Guidance:
A registered dietitian or nutritionist can be a valuable resource for creating a personalized plan that considers your individual needs, preferences, and health goals.
They can help you find the right balance of plant-based and non vegetarian options to optimize your nutrition and digestion.
How to purchase the best Plant Based products?
1. Prioritize Whole Foods: The foundation of a healthy plant based diet should be whole, unprocessed plant foods like fruits, vegetables, legumes (beans, lentils, peas), whole grains, nuts, and seeds.
2. Freshness Matters: Choose fresh fruits and vegetables over canned options whenever possible.
Fresh produce offers a wider range of vitamins, minerals, and antioxidants. When canned options are your only choice, opt for products packed in water with minimal added sodium or sugars.
3. Variety is Key: Explore variety of plant-based options available. Experiment with different types of fruits and vegetables in various colors to ensure you’re getting a wide range of nutrients and keeping your meals interesting.
4. Read Food Labels: Just like any other food product, scrutinize the label of plant-based products. Look for items with minimal added sugars, sodium, and unhealthy fats. Opt for products with a high fiber content and a clean ingredient list.
Pay close attention to expiry dates as well – choosing fresh products ensures you get the most nutritional value.
5. Budget-Friendly Choices: Vegetables can sometimes be more expensive than traditional animal products.
Plan your meals, create a grocery list, and stick to it to avoid impulse purchases.
Explore frozen fruits and vegetables, which can be just as nutritious as fresh options and are often more budget-friendly.
Buy in bulk when possible, especially for staples like grains and legumes, and consider store brands for cost-effective options.
What to look when buying Non-Vegetarian Foods?
1. Choose Local Source: When possible, opt for meat from animals raised humanely and on a natural diet.
Look for labels indicating grass-fed beef, pasture-raised poultry, or wild-caught fish.
These options may be slightly more expensive but often contain higher levels of beneficial nutrients like omega-3 fatty acids and antioxidants.
2. Freshness is Key: Similar to plant-based foods, prioritize fresh meat or sea foods options whenever possible.
Choose meat with a bright color, good marbling (for certain cuts), and no off-odors.
Pre-packaged meats with excessive moisture or an unnatural red color should be avoided.
3. Read the Label Carefully: Look for lean cuts of meat, as they are generally lower in fat content.
Pay attention to added sodium content, as processed meats like sausages and hot dogs can be high in sodium.
Additionally, Check the expiry date to ensure freshness.
4. Variety is Key: Don’t limit yourself to just red meat or chicken.
Explore a variety of options to ensure you’re getting a well-rounded intake of nutrients. Include lean cuts of poultry, fish, and eggs in your diet.
Fish, especially fatty fish like salmon and tuna, are rich in omega-3 fatty acids, which are beneficial for heart health.
5. Consider Organic Options: While not always necessary, buying organic meat and poultry can be a good choice, especially if you’re concerned about exposure to antibiotics or hormones used in conventional farming practices.
Best way to Store these Foods for Longer Shelf Life
1. Proper Storage Location: Store your groceries according to their needs. Fresh fruits and vegetables should be kept in the crisper drawer of your refrigerator to maintain freshness.
Most nonvegetarian options also belong in the refrigerator, ideally on lower shelves to maintain a colder temperature.
Pantry staples like grains, nuts, and seeds should be stored in cool, dark, and dry places to prevent spoilage.
2. Respect the Packaging: Pre-packaged meats and certain fruits and vegetables often have a protective atmosphere within the packaging that extends shelf life.
Once opened, transfer these items to airtight containers for continued storage in the refrigerator.
3. Blanching Vegetables: For vegetables you plan to use within a week, blanching can be a great way to extend their shelf life.
Blanching involves briefly boiling vegetables and then immediately submerging them in cold water to stop the cooking process.
This method helps deactivate enzymes that contribute to spoilage, allowing you to store them in the refrigerator for a few extra days.
4. Freezing: Frozen fruits, vegetables, and even some non-vegetarian options like fish and chicken can be excellent choices.
Freezing preserves nutrients and extends shelf life significantly. Look for flash-frozen options for optimal quality and freshness.
While frozen produce retains most nutrients, it’s best to consume it within 6-12 months to maintain optimal quality.
5. Portion Control is Key: Proper storage goes hand-in-hand with mindful purchasing.
Buy only what you realistically plan to consume within the recommended storage timeframe.
This helps prevent food waste and ensures you’re enjoying your food at its peak freshness and nutritional value.
Final Learnings
Creating a balanced diet doesn’t have to be an all-or-nothing proposition. By incorporating both plant-based and non-vegetarian options, you can unlock a wider range of essential nutrients and health benefits.
Plant-based foods provide a wealth of fiber, vitamins, minerals, and even iron, though in a less readily absorbed form.
Non-vegetarian foods sources offer complete proteins and highly bioavailable heme iron. Combining these strengths allows you to address potential deficiencies and maximize your overall nutrient intake.
The magic lies in creating a balanced plate. Start by incorporating small portions of lean protein alongside vegetables and whole grains.
Prioritize whole, unprocessed plant foods and fresh, high-quality non vegetarian options whenever possible.
Remember, proper storage is crucial for preserving the nutritional value of your food. Utilize these tips and don’t hesitate to consult a registered dietitian for personalized guidance.
By adopting a balanced approach, you can create a diet that’s not only nutritious but also delicious and sustainable for a long and healthy life.
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