With summer behind us we can enjoy all fall has to offer. As the seasons change, so does the food we eat, and taking this into consideration can be beneficial to our health and well-being. Adding meat to fall meals can provide several health benefits and below are some healthy reasons to incorporate meat into your autumn dishes:
Meat is Nutrient Dense
Meat is an excellent source of essential nutrients that are particularly beneficial during the colder months:
- Protein: Meat provides high-quality complete protein containing all essential amino acids, which is crucial for muscle growth, maintenance, and repair.
- Vitamins and Minerals: Red meat is rich in vitamin B12, zinc, selenium, niacin, and iron. These nutrients support immune function, energy production, and overall health.
- Bioavailable Nutrients: The minerals in meat are highly bioavailable, meaning they are more easily absorbed by the body compared to plant sources[1].
Energy and Satiety
Fall often brings increased activity with hiking and camping taking place in cooler temperatures, making heartier meals more appealing:
- Satisfying Meals: The protein and fat content in meat promotes satiety, helping you feel full and satisfied for longer periods and can help reduce sugar cravings.
- Energy Source: The nutrient-dense nature of meat provides sustained energy, which can be especially beneficial during busy autumn schedules.
Bone Health
Contrary to older beliefs, meat consumption may actually support bone health:
- Protein for Bone Strength: Maintaining high protein intake from quality sources like meat throughout life may help preserve bone integrity as we age[1].
Muscle Support
As we transition into cooler weather and potentially more indoor activities for some, with others enjoying the cold, maintaining muscle mass is also important to help prevent slips and falls.
- Muscle Synthesis: Consuming modest amounts of meat at meal times is one of the best ways to stimulate muscle tissue repair and maintenance.
Mood and Brain Health
The changing seasons can affect mood and cognitive function so ensuring we eat quality meat is important for:
- Brain Function Support: The nutrients in meat, including omega-3 fatty acids and B vitamins, support mood and brain health.
Seasonal Recipe Enhancement
Fall recipes often benefit from the addition of meat:
- Hearty Stews and Roasts: Adding meat to traditional fall dishes like stews and roasts can enhance both flavor and nutritional value. Browning the meat first allows it to develop flavour. Keeping the juice to add to the stew will guarantee a delicious meal.
- Grass-Fed Options: Consider using grass-fed beef in fall recipes, as it tends to be lower in calories and higher in beneficial fats.
While incorporating meat into fall meals can offer these health benefits, it's important to choose lean cuts, look for unprocessed varieties when possible, and balance meat consumption with a variety of other season vegetables, ensures a balanced approach to our health.
[1] https://experiencelife.lifetime.life/article/7-reasons-meat-matters-for-health/
Susan is originally from Switzerland where she met her Canadian husband whilst working at a global agribusiness company in Geneva. She then studied at the University of Brighton (U.K.) where she received her Nursing Diploma. When their daughter was diagnosed as being gluten and dairy intolerant, Susan decided to take a new approach to health and trained as a Registered Holistic Nutritionist, with the Canadian School of Natural Nutrition, where she graduated in 2016.
