The consumption of meat, dairy products, and eggs is increasing in many Asian countries. Is this dietary pattern scientific? The Asian Food Information Centre (AFIC) experts recommend a diet that includes moderate amounts of high-quality, low-fat animal foods, paired with a large quantity of plant-based foods like whole grains.
Recommendation 1: Combine animal and plant foods for better absorption of protein, iron, and zinc.
The body's ability to absorb and utilize nutrients is influenced by other foods consumed at the same time. Experts from the Asian Food Information Centre (AFIC) believe that lean meats, low-fat dairy, eggs, and fish are valuable components of a balanced diet, partly because animal foods are rich in essential proteins, iron, zinc, and "animal bioactives" that are easily absorbed by the human body. For example, the iron in meat and fish is more easily absorbed by the body than iron from plant-based foods. Furthermore, adding a small amount of fish or meat to iron-rich plant foods can enhance the absorption of iron from those plants.
Recommendation 2: Find the answer in both animal and plant foods.
Proteins are broken down into amino acids, which are the fundamental building blocks of muscles and blood. The body requires large amounts of protein during infancy, adolescence, pregnancy, and when the body needs to recover from injury or illness.
Find protein in animal foods: Meat, poultry, fish, eggs, and dairy products. They provide all nine essential amino acids that the human body needs, and the proportions are very close to what the body requires.
Find protein in plant foods: Soybeans, like animal protein, contain all the essential amino acids required by the human body in proportions that suit the body's needs. Vegetarians are advised to increase the amount of soy protein in their diet to meet the body's needs for various amino acids.