A healthy non-veg diet can give you good quality proteins, vitamins, minerals, and healthy fats by making healthy choices and preparing food accordingly. Consumption of non vegetarian foods doesn’t imply that it will always be healthy or unhealthy. It all depends on the quality of the meal prepared along with the correct quantity, balanced with the consumption of vegetables and fruits and whole grains.
Individuals who take non-vegetarian food items in their diet regime as part of their balanced nutrition can take items such as eggs, chicken, fish, prawns, and mutton etc.
These food items are not meant to have lots of meat. Instead, one needs to choose nutritious items in balanced quantities.
Non-Veg Food Items for Healthy Nutrition?
Healthy non vegetarian food items are not limited to proteins alone. They are supposed to contain balanced amounts of carbohydrates, fat, fiber, vitamins, minerals, and all other nutrients as well.
Some of the balanced non-vegetarian food items are:
- Eggs, chicken, fish or any other lean meat items
- Green vegetables and leaves
- Fruits
- Whole grains like oats, brown rice, and whole wheat
- Pulses
- Legumes
- Nuts and seeds
- Milk, curd, and other dairy products (if suitable)
Preparation of the food item also makes a difference to its nutritional value. The food items that are grilled, roasted, or steamed on a regular basis make better dietary choices than items that are repeatedly fried or cooked using large quantities of oil, butter, and cream.
It would be the ideal approach to include non veg foods as a part of your diet regime rather than having it alone.
5 Healthy Non-Vegetarian Foods That You Must Consume
The following are five healthy non-vegetarian foods that must be consumed in a balanced diet.
1. Eggs
Eggs are one of the easiest foods to consume when following a non-veg diet. They consist of high-quality protein and contain numerous nutrients.
Eggs are not only easy to cook but also very versatile to consume throughout the day, whether it is breakfast, lunch, dinner, or any other meal.
Easy ways to cook eggs include boiled eggs, vegetable omelette, scrambled eggs with vegetables, and light egg bhurji. The healthy quotient of the egg-containing meal also depends upon what you accompany with the eggs.
2. Chicken
Chicken is one of the most common sources of protein in a non-vegetarian diet, especially for those who are into fitness and bodybuilding.
The skinless chicken, preferably lean meat, can contribute a lot of protein while offering flexibility in terms of dishes that can be made from it.
Grilling, roasting, baking, boiling, or preparing a homemade chicken curry dish in oil are healthy ways of making chicken.
The chicken can be cooked with rice, roti, veggies, salad, and many other types of wholesome food.
But frying, battering chicken, and making dishes with heavy usage of butter and cream can greatly increase the calories and fat intake in the food.
3. Fish
Fish is an excellent choice as part of a balanced non-veg meal as it contains protein and some kind of beneficial fats depending upon the fish type.
Some of the fatty fish, like salmon, sardine, and mackerel are well-known for supplying omega-3 fatty acids whereas other fish types have some other advantages as well like protein content and nutrients.
Fish can be cooked in different ways like grilling, roasting, baking, steaming, or making mild curry without too much oil and frying.
It would be better to eat different kinds of fish to have more variation in the meal.
Fish can be paired with vegetables, rice, roti, salads or any other food according to the need for nutrition.
4. Prawns
They are another seafood source of protein that can make non veg diet interesting.
Prawns can be used in the preparation of curry, stir fries, salads, rice preparation or grilled form. Prawns cook easily and are also useful for quick and easy meal preparation.
There will be a lot of difference in the nutritional value of slightly cooked prawns mixed with vegetables and deep-fried or battered prawns.
Like any other non vegetarian food, it is important to keep an eye on portion control and mode of preparation. Preparation of prawns with other nutrient rich foods can help to prepare balanced meals.
5. Lean Mutton
Lean mutton is also an ingredient that can make a balanced diet by selecting lean pieces and proper portion control.
It provides protein and nutrients like iron and zinc. Some parts of mutton also have relatively high content of saturated fat compared to chicken or fish.
Therefore, selection of lean mutton pieces and removal of visible fat from the meat is important.
Mutton can be cooked as a lighter curry, grilled, roasted, or combined with vegetables. It is generally better to focus on quality and sensible portions rather than making large servings of fatty meat a regular habit.
Methods of Cooking Non Vegetarian Food Healthily
Using healthy ingredients is not everything when it comes to having a healthy diet of non vegetarian food items. Cooking methods may affect the end result too.
Some of the cooking methods which are relatively healthy may include:
- Grilling: Good for chicken, fish and prawns.
- Baking: Needs less amount of additional oil compared to fried items.
- Roasting: Can be done for chicken, fish and lean meat.
- Boiling: Good for eggs and some preparations of chicken.
- Steaming: Very good for fish.
- Stir frying: May be good if a moderate amount of oil is used.
- Curries made at home: May be balanced if made using veggies, spices and moderate amounts of oil.
Try to avoid frequent consumption of fried items, processed meat products and foods which are made in excess use of butter, cream or oil.
Points to Remember while Adopting a Non Veg Diet Plan
A balanced diet will always stay balanced irrespective of the consumption of any animal products.
- Add vegetables to the diet. Non vegetarian foods must not be substituted for fruits, vegetables and other vegetarian products.
- Select various kinds of protein foods. One should go for rotating between eggs, chicken, fish, sea foods, pulses and many other protein-containing foods.
- Maintain the serving sizes. A very large intake of protein foods will not necessarily form a balanced diet automatically.
- Eat unprocessed foods. Freshly prepared eggs, fish, chicken or lean meats are better than any processed meats.
- Use moderate oil. The way the food is prepared can significantly affect the calories in a meal.
- Think of safety issues. It is necessary to handle non vegetarian foods correctly as per safety guidelines.
- Maintain balance in the entire diet plan. Consumption of non veg foods does not mean the rest is of less importance.
Is Non Veg Food Good for Protein?
Yes. There are many non-vegetarian foods that contain protein.
Eggs, chicken, fish, prawns and lean meat are some food items which may help you get your protein requirements every day. Proteins are essential for the development and repair of the body tissues and are especially relevant for those who work out.
But your overall protein requirement will depend on various factors like age, body weight, physical activities, and health condition.
Consumption of excess protein is not necessarily good for your health or physical performance, so protein consumption should be in accordance with your needs.
Frequently Asked Questions
Is non veg food good for health?
Yes. If properly planned, a non veg diet can be healthy if it consists of healthy proteins along with vegetables, fruits, whole grains, healthy fats, etc.
What non veg food has a high content of protein?
Chicken, fish, eggs, prawns and lean meat are all rich in protein. However, the amount of protein contained in the food differs depending on the kind of food and the way you cook it.
Is fish or chicken more healthy food choice?
Both foods can be used to form a healthy diet. Chicken is a good source of lean protein, and certain types of fish contain omega-3 fatty acids. Therefore, it is unnecessary to limit yourself only to one of these products.
Conclusion
A non veg diet does not necessarily need to be complicated or costly. Eggs, chicken, fish, prawns, lean mutton and other products can be used to receive necessary proteins and nutrients when prepared by appropriate cooking techniques and eaten in the right amounts.
The main thing about maintaining a healthy non veg diet is its variety. It is necessary to eat a lot of vegetables, fruits, whole grains, pulses, nuts and other nutritious foods along with non veg products.
