Spinal Cord Injury Nutrition Facts

MEAT, POULTRY, FISH AND EGGS

Why are they important to people with SCI?

Meat, poultry, fish and eggs are known as protein foods. They are also especially good sources of B vitamins, iron and zinc.

Protein is essential for the growth and repair of the cells in our bodies. Protein also helps the body resist disease by aiding in the formation of antibodies. It is important to consume some protein on a regular basis.

Notice that most protein foods are high on the Food Guide Pyramid. That means they add large amounts of fat and calories to the diet. They are also high in cholesterol, the fatty substance which can accumulate on the arteries, increasing the chance of heart disease. Since the typical American diet includes more than adequate amounts of protein foods, these foods should be eaten in moderation with attention to portion size.

Tips to reduce your fat intake from the protein food group:

  • Choose lean cuts of meat, poultry without skin, and fish
  • Prepare meats in low fat ways:
    • Trim away all the fat you can see
    • Broil, roast or boil foods, instead of frying them
  • Eat smaller portions of meat, fish and poultry
  • Substitute two egg whites for one whole egg in recipes (egg yolks are high in cholesterol)
  • Eat one meatless meal a week

What are the Recommended Daily Amounts?

It is recommended that we eat 2-3 servings from the protein group.

Count 2-3 ounces of cooked lean meat, poultry or fish as a serving

  • a 3 ounce piece of meat is about the size of an average hamburger or half of a medium chicken breast
  • 1 egg = 1 ounce of meat
Type of Meat
Lean Cuts

Fatty Cuts

Beef

Eye round
Top round
Lean ground beef

Brisket
Chuck blade roast
Regular ground beef
  Pork Tenderloin
Boneless top loin roast
Boneless sirloin chop		 Spareribs
Country-style ribs
Ground pork		  
  Lamb Boneless leg shank half
Loin roast
Leg & shoulder cubes for kabobs		 Shoulder blade chop
Shoulder roast
Ground lamb		  

SCI & Nutrition Facts is supported by the Rehabilitation Research and Training Center in Community Integration for Individuals with Spinal Cord Injury at Baylor College of Medicine and TIRR (The Institute for Rehabilitation and Research), Houston, TX, which is funded by the National Institute on Disability and Rehabilitation Research of the U.S. Department of Education under grant #H133B40011. The U.S. Department of Education does not necessarily endorse the information in SCI & Nutrition Facts.

  ©2002 Baylor College of Medicine and TIRR. All rights reserved.