Is Red Meat Important To Expectant Mothers?
Congratulations on your pregnancy, we really hope all goes well. Red meat is packed with vital nutrients required for the growth and development of a baby during pregnancy. In addition to this. the consumption of red meat is more and more important for pregnant women as their iron needs increase from 18mg to 27mg a day. It also Includes protein, iron, zinc, omega-3 and B- vitamins ( B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12 and Folic acid.) Keep in mind that always buy fresh neat from a reliable online mutton shop Bangalore, Delhi Mumbai, etc.
According to the Academy of Nutrition and Dietetics, “iron deficiency is the most common nutritional deficiency in pregnant women. The body cannot produce enough red blood cells if iron stores become too low, resulting in a condition called iron deficiency anemia. Also, common symptoms include muscle weakness and fatigue.
However, the condition often can be corrected through diet, and iron supplements are available for pregnant women who remain lacking despite dietary changes. Women should eat more fiber as well as stay hydrated to help prevent the problem as on supplements can cause constipation. Women are advised to go for rich sources of iron that are absorbed by the body in order to meet this needs. The type of iron found in red meat is more readily absorbed than the type found in nuts, leafy green vegetables, and seeds. So, the Australian Dietary Guidelines recommend pregnant women consume 455g cooked meat/week or 3 to 4 times a week.
How cook red meat?
When cooking red meat, good food hygiene practices must be maintained as the risk of bacterial food-borne infection increases when it is not prepared correctly. Women are advised to avoid tucking into rare, cured or medium rare meats because there is a higher chance of undercooking. The best and safest way to cook meat is use a meat thermometer to cook to an internal temperature of 71°C. But, there are lots of alternative cooking techniques that can be used to prepare safe red meat dishes for expecting mothers. Lamb and beef can be stewed in the slow cooker, which makes sure the meat remains tender, flavorsome as well as thoroughly cooked through. If you are vegetarian, then you can eat 2–3 servings of eggs, nuts, lentils, beans and peas in place of red meat.
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