Adopt good eating habits while maintaining the pleasure of eating. It is simple: you have to make the right choices. Take care of your heart and give it what is best!
Too much fat is harmful to your health
Fat is essential to maintain good health. Unfortunately, it represents a concentrated source of energy that causes weight gain. In addition, a diet too rich in saturated fat and hydrogenated fat may cause cardiovascular diseases.
The objective of healthy eating is not to completely eliminate fat, but rather to make moderate and enlightened choices when eating.
Vitamins and minerals: The secret is in variety!
Most people are concerned about the quality of their food, and many of them choose to turn to vitamin and mineral supplements to get the nutrition they need. This is not a bad practice in itself, but it is not always necessary either. Often a balanced diet which includes all food groups is enough. Lean meats, such as Quebec Milk-Fed Veal, plenty of vegetables, cereal and milk products should always be the base of our daily menu.
Myth: I do not eat meat, therefore I am a healthy eater
Wrong!
Choosing lean meats is a totally healthy choice. Meat provides numerous nutrients essential to the body. For example, Quebec Milk-Fed Veal is an excellent source of vitamin B12 and zinc as well as a good source of iron and magnesium. The Canadian food guide to healthy eating recommends the consumption of 2 to 3 portions of meat and meat substitutes every day. According to the Guide, a portion corresponds to 75 g (2 1/2 oz) of cooked meat, which is equivalent to the inside of the palm of a hand or the size of a deck of cards.
Good habits to develop!
When purchasing…
- Often choose lean meats such as Quebec Milk-Fed Veal, poultry or fish.
- Read labels carefully to make a wise food choice regarding fat and sodium content.
When preparing…
- Remove all visible fat from meat before cooking.
- Choose cooking methods that do not require the addition of fat, such as the oven, a wok, braise, steam cooking, the barbecue or the grill.
- Bread the meat yourself with corn flakes seasoned with pepper, herbs and spices instead of commercial products. Choose oven cooking instead of frying.
Express health meals…
- Use lean ground Quebec Milk-Fed Veal to prepare chilli, hamburger, pizza toppings, pasta sauce, tacos, etc.
- Strips of Quebec Milk-Fed Veal are ideal to prepare fajitas, pasta casseroles, vegetable sautés and salads.
- Leftover Quebec Milk-Fed Veal roast? Use it to make a delicious sandwich low in fat.
Women’s Nutritional Requirements
The guidelines for a healthy diet are the same for the whole family: maintain a varied and balanced diet.
Proteins
Many women who monitor their fat intake have a tendency to restrict their meat consumption. Unfortunately, this often results in a protein deficiency. Experiencing fatigue and having difficulty in concentrating are common symptoms of insufficient dietary protein.
Normally, women need a little less than 1 g of protein per kilogram of weight per day (0.86 g to be precise). For example, a women who weighs 57 kg needs approximately 50 g of protein per day.
Quebec Milk-Fed Veal to the rescue
One 90 g portion of cooked Quebec Milk-Fed Veal (about the size of a deck of cards) contains approximately 28 g of protein. But attention, one gram of meat is not equal to one gram of protein! The 2 to 3 portions of meat recommended per day are generally sufficient to meat a woman’s nutritional requirements.
Animal proteins, like those found in Quebec Milk-Fed Veal, are excellent because they are said to be “complete”.
To maintain a good energy level and to avoid feeling hungry too soon after eating, it is important to consume an adequate amount of protein over the course of the day. This table shows the protein levels in different types of foods:
| Food type | Average protein content |
|---|---|
| 90 g of cooked Quebec Milk-Fed Veal (Approximately the size of a deck of cards) |
28 g |
| 1/2 cup of vegetables (about 90 g) |
7.5 g |
| 1/3 cup of firm tofu (about 90 g) |
10 g |
| 1/4 cup of nuts (about 30 g) |
7.7 g |
| 2 slices of whole grain bread (about 60 g) |
5.3 g |
| Frozen meal made from chicken (about 230 g) |
14.4 g |
Iron
Iron is also an important nutrient to pay attention to. Iron is responsible for, among other things, transporting oxygen in the blood through red blood cells. In Quebec, many women between the ages of 19 and 50 suffer from an iron deficiency, which often leads to fatigue, a pale complexion and a weaker immune system.
Quebec Milk-Fed Veal to the rescue
Quebec Milk-Fed Veal is high in iron because it contains, on average, 1.8 mg of iron per portion, which amounts to 10% of a woman’s daily requirements. Liver from milk-fed veal alone contains nearly 5 mg of iron, which meets nearly 30% of woman’s daily requirements from a 90 g portion of cooked meat!
Eating Quebec Milk-Fed Veal: 3 birds with one stone!
- The iron found in Quebec Milk-Fed Veal, in addition to being present in high quantities, is better absorbed by the body than iron found in vegetables.
- Eating a small quantity of meat or a source of vitamin C during a meal (broccoli, brussel sprouts, peppers, tomatoes, orange, kiwi, strawberry, etc.) increases the absorption of iron from vegetable sources.
- Quebec Milk-Fed Veal also helps the body to absorb Vitamin B12, which is essential for the proper functioning of red blood cells.
Calcium
Calcium is an important mineral at every stage in life.
One glass of milk (250 ml per glass) equals about 300 mg of calcium, 175 g of yogurt represents between 200 and 300 mg, and a 30 g (1 oz) piece of cheese is about 250 mg. To work to its full potential, calcium needs the Vitamin D our bodies produce when we receive exposure to the sun. Vitamin D is also found in milk, butter, margarine, veal liver and certain types of fatty fish.
Fats
In a balanced diet, fat intake should not exceed 30% of total energy requirements. However, when dieting, fat intake should be monitored and not eliminated. Fat is necessary for a good number of bodily functions.
Quebec Milk-Fed Veal to the rescue
Nothing comes from eliminating meat from a diet to limit fat intake. Quebec Milk-Fed Veal is an extra-lean meat, and if fits perfectly with a balanced diet. In order to limit fat consumption, especially trans and saturated fats (bad fats), you should cut back on fast foods, pastries, and in the snack food department. Following are some interesting comparisons:
| Food type | Average fat content |
|---|---|
| 90 g cooked veal cutlets | 3.1 g |
| 1 store-bought muffin (medium size) |
5 g |
| 1 large muffin bought from a fast food restaurant | Up to 20 g |
| 2 store-bought oatmeal cookies (about 31 g) |
6.2 g |
You should also pay attention to foods that have a “healthy” connotation. Often, a portion of Quebec Milk-Fed Veal is the best choice!
| Food type | Average fat content |
|---|---|
| 90 g cooked veal cutlets | 3.1 g |
| 1 1/2 cup of Cesar salad (about 100 g) (croutons, cheese, bacon, lettuce and dressing – medium sized) |
15 g |
| 1/4 of a store-bought thin crust vegetarian pizza (about 110 g) |
10.6 g |
Different life stages
The different stages of a woman’s life have different nutritional needs. Nutritional requirements increase during pregnancy and nursing to ensure the baby has a normal development. Menopause also creates changes in the diet, like a decrease in iron requirements and an increase in calcium. Finally, a balanced diet, a healthy weight and regular physical activity are the essential components of staying in shape.
