Meat and poultry make up a huge portion of people’s daily diets. And while they are extremely rich with protein, vitamin B, zinc and iron, they are also rich with fat and cholesterol, so they should be enjoyed in moderation in case you have high cholesterol levels. Fish is rich with protein, however fish is low in cholesterol and fat which makes it an ideal substitute for poultry and meat.

Proteins are essential fuel your body needs. They contain so-called amino acids, which form chains in our bodies. And while the body itself produces some amino acids, the so-called essential amino acids can only be taken as a part of diet.

There are high biological and low biological value foods. It means that meat, poultry and chicken contain the essential amino acids that have to be taken with your diet and are a good source of protein. The low biological value foods have low levels of essential amino acids or none at all, the example being nuts, pulses or seeds.

It is estimated that about 10 – 15 % of diet should consist out of protein and if we have 1 or 2 meals a day that contain protein that should be enough. For vegetarians who do not eat meat at all it is best to stick to a well balanced diet as that should give them the ideal amount of protein. It is good to remember the body cannot stock the protein and that is why protein should be included in the diet on daily basis.

When buying and preparing meat, poultry and fish general guidelines should be followed. With meat and poultry it is essential to check the expiration date. Also poultry should be cold to touch and look supple and moist, while with meat is good to check the moistness and color. When buying both meat and poultry go for lean cuts as they will have less fat calories.

When it comes to fish, the best would be to go for fresh fish at the local market. However with both fresh and frozen fish it is essential to find a reliable source, whether it is a supermarket or specialized fish market. If the fish comes in package check the expiration date, if it is fresh look at its eyes and scales, if the eyes are white and bright and scales well attached it means the fish is fresh.