The Healthy Butcher promotes a balanced diet.  In addition to organic meats, we sell a wide variety of prepared foods that seek to achieve a balance between gourmet and health.  The old saying “live to eat, don’t eat to live” is what we strongly promote because eating is such an important part of our lives.

IRON

Do you often feel tired or lethargic?  Do you look in the mirror and find yourself a little too pale?  Do you suffer from a shortness of breath that you wouldn’t normally suffer?  Maybe the problem is an iron deficiency, especially if you're a woman.  An estimated 8 million women and adolescent girls who lose iron each month during menstruation have an iron shortfall - making iron deficiency one of the most common nutrient deficiencies.  Iron deficiency is also common among young children experiencing rapid growth. 

Iron is part of the protein hemoglobin which carries oxygen in the blood, and part of the protein myoglobin in muscles which makes oxygen available for muscle contraction. Iron is also important for energy metabolism.  When you have iron deficiency anemia, your cells can’t get enough oxygen, which results in fatigue, irritability, low energy levels and difficulty concentrating. 

Dietary iron occurs in two forms - heme and nonheme. Heme iron is found bound to hemoglobin in blood and myoglobin in muscle tissue. Heme iron is found only in meat, fish and poultry and is more easily absorbed by the body than nonheme iron.  About 40% of the iron found in meat is heme iron. Nonheme iron sources include fruits, vegetables, grains, eggs and dairy products. Vitamin C increases the absorption of iron. Foods that inhibit iron absorption include coffee, tea, red wine, whole grains, bran, chocolate and legumes.

The amount of iron you need in a day depends on many factors – size, age, gender, etc.  The following are the recommended daily allowances (in milligrams):

Notice that the iron requirements of an infant between 7-12 months old is more than that required by an adult man because of their speed of growth! 

Quick facts about the two types of iron:

The amount of iron that is actually absorbed by the body is more important than the total iron consumed when determining if you are getting enough. For example, the charts below show that although a bowl of bran flakes has more total iron, there is less iron absorbed compared to most heme sources.

PROTEIN

Proteins serve as building materials for the growth and repair of body tissues. Proteins function as components of enzymes and hormones, help regulate fluid and electrolyte balance, maintain the acid-base balance and are an integral part of the immune system. Proteins can even be used for energy.

Proteins are made from amino acids. The human body needs 22 amino acids. Nine amino acids (called essential) can only be supplied from food. The body can produce the other 11 (called nonessential).* If a food contains all of the essential amino acids in proportions most useful to the body they are called complete or high-quality proteins. Complete proteins such as those in meat help build, maintain and repair body tissues, form body hormones and enzymes, and increase resistance to infection and disease. Proteins from plants, when eaten alone, do not contain all of the essential amino acids in sufficient quantity and therefore are incomplete.

*The categorization of essential and non-essential is the traditional (and easier) way of categorizing the amino acids.  Today there exists three categories as a result of further research: Indispensable, Dispensable, and Conditionally Indispensable.   More information can be obtained from the Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2002).

B-VITAMINS (THIAMIN, RIBOFLAVIN, NIACIN, VITAMIN B6 (PYRIDOXINE) AND VITAMIN B12)

Thiamin, riboflavin and niacin are a part of a coenzyme used in energy metabolism. Thiamin supports normal appetite and nervous system function. Riboflavin (vitamin B2) helps the body use energy and promotes healthy skin and good vision in bright light. Niacin promotes healthy skin and nerves, aids digestion and fosters normal appetite.

Vitamin B6 is part of a coenzyme used in amino acid and fatty acid metabolism, helps convert tryptophan to niacin and helps make red blood cells.

Vitamin B12 is needed for normal functioning of body cells and of the nervous system, and is only found naturally in animal foods.

Meat contains significant amounts of the above B-vitamins.  Pork, in particular, is an excellent source of thiamin and vitamin B6.

Note: This table presents Recommended Dietary Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*).  RDAs and AIs may both be used as goals for individual intake.  RDAs are set to meet the needs of almost all (97 to 98 percent) individuals in a group.  For healthy breastfed infants, the AI is the mean intake. 

ZINC

Zinc is a component of insulin and many enzymes.  Growth and reproduction, appetite, taste, night vision and the immune system are a few of the physiological functions that are dependent on an adequate supply of zinc. Meat, shellfish, whole grains and legumes are good sources of zinc.  Like iron, zinc is especially difficult to obtain when meat is not included in the diet.

FAT

Fat is a concentrated source of energy for the body, providing 9 Calories per gram. Fat is also needed to transport fat-soluble vitamins (A, D and E) into the body and into the blood stream.  The fat in food provides flavor, aroma and texture, as well as increasing the feeling of satisfaction, or “satiety,” after a meal.  It is generally recommended that no more than 30 percent of the total calories consumed come from fat, and less than 10% of calories from saturated fatty acids.  Remember, the 30% fat goal refers to the entire diet over several days, not to each serving of food, or even to each meal.

Saturated fatty acids come from animal sources and some vegetables. They are often solid at room temperature. Monounsaturated fatty acids (MUFAs) are usually liquid at room temperature. Vegetable oil, peanut oil, olive oil and beef contain MUFAs. Polyunsaturated fatty acids are soft or liquid at room temperature. Examples include corn and soybean oils and most of the fat in seafood. Conjugated Linoleic Acid (CLA) is a unique fatty acid found naturally in beef and dairy products. Research has shown that CLA may have many health benefits, such as helping to prevent cancer.

CHOLESTEROL

Cholesterol is a waxy, fat-like substance needed for cell building, manufacturing hormones and vitamin D, and other functions. If no cholesterol is eaten, the body can make all the cholesterol it needs. Blood cholesterol levels are affected by several factors, including heredity, age, sex and to varying degrees by the amount of cholesterol eaten in foods.  No more than 300 mg of cholesterol per day should be consumed.

My doctor has put me on a low-fat, low cholesterol diet. Can I still eat beef?

Lean beef can easily be part of heart healthy eating. In fact, research shows that lean beef can be as effective as chicken or fish as part of a lower-fat diet to reduce blood cholesterol levels (Archives of Internal Med. 1999; 159: 1331-1338).

Canada’s Food Guide to Healthy Eating recommends 2 to 3 servings of Meat and Alternatives each day. Each serving is 50-100 grams, about the size of a deck of cards.

Try these lower-fat easy ideas!

• Trim away any visible fat

• Use low-fat cooking methods such as broiling, roasting, stir frying or grilling

• In moderation - Use added fats like oils, dressings, mayonnaise, gravy and cream sauces

• Choose serving sizes recommended in Canada’s Food Guide to Healthy Eating. One serving of meat is about 50 to 100 grams

• Choose lean or extra lean ground beef or rinse regular ground beef with water after cooking