Avoid pork, eat fish, duck, chicken to get enough nutrients?

White meats such as chicken, duck, fish, seafood, etc. are good for health. However, doctors recommend a small amount of red meat to have a varied diet with adequate nutrients.

Fearing African swine fever, many families prioritize choosing white meat in their daily meals - Photo: NHA XUAN

African swine fever is complicated in many places, causing many people to be afraid to eat pork and switch to white meats such as chicken, duck, fish, and seafood. But will a "pork-free" meal cause malnutrition?

Lean protein source that is easy to digest, good for the heart, and helps control weight

According to MSc. Dr. Duong Thi Ngoc Lan - Nutrition Consulting Clinic, University of Medicine and Pharmacy Hospital, Ho Chi Minh City (branch 3) - African swine fever is not transmitted to humans, so pork is still safe to eat if it is veterinary controlled and thoroughly cooked.

However, psychological concerns have caused many people to switch to white meats such as chicken, duck, fish, and seafood. This is both a peace of mind and an opportunity to build a diverse and healthy diet.

Dr. Lan said white meat usually refers to poultry such as chicken, duck, turkey... Fish and seafood are also often grouped together in this group.

The main difference between white meat and red meat (beef, pork, lamb, etc.) is that it has a lower myoglobin content, so the meat is lighter in color and is often low in saturated fat. As a result, white meat is a lean protein source that is easy to digest, has a low metabolic burden, is beneficial for the heart and helps control weight.

In particular, fatty fish such as salmon, sardines, and herring are rich in omega-3 fatty acids, which help develop the brain and protect the cardiovascular system.

For children, especially during the complementary feeding period of 6 - 23 months, animal foods such as meat, fish, eggs, and milk play a very important role because they provide iron, zinc, and vitamin B12 - micronutrients that are difficult to replace with plants.

The meat is soft and white, easy to chew and swallow, low in fiber, suitable for practicing eating. When choosing fish for children, you should prioritize low-mercury types such as salmon, cod, tilapia, shrimp, which are both safe and rich in nutrients.

Is eating only white meat enough?

Answering this question, Dr. Lan said that compared to red meat, white meat has fewer calories, less cholesterol, contains more lean protein and has more omega-3 (in fish), so it is good for the heart and suitable for people who need to control their weight.

However, red meat is a source of heme iron, vitamin B12 and zinc - nutrients needed to create red blood cells, prevent anemia and increase immunity. If you only eat white meat without supplementing from other sources, in the long term, it can lead to iron or vitamin B12 deficiency, especially in pregnant women and growing children.

Therefore, a reasonable diet is diverse: combining white meat, fish, eggs, milk, beans, green vegetables, and still maintaining a small amount of lean red meat 1 - 2 times/week (about less than 500g/week).

When choosing and processing white meat, consumers should buy meat from reputable establishments with veterinary quarantine. Fresh poultry meat is light pink, firm, elastic, not slimy, and has no strange smell. Fresh fish has bright, clear eyes, red gills, and firm meat; shrimp and squid have bright shells and firm meat.

When preparing food, it must be thoroughly cooked to kill bacteria, and not eaten raw. Methods such as steaming, boiling, and lightly braising help preserve nutrients and avoid the production of toxic substances. Deep frying or charring increases bad fats and harmful compounds, so it should be limited. Ginger, lemongrass, and garlic can be used to remove the fishy smell and make the dish easier to digest.

Traditional medicine considers white meat as medicine, balancing yin and yang.

Doctor Lan said that in traditional medicine, each type of white meat has its own flavor and function: chicken meat is sweet, warm, and nourishes blood and qi; duck meat is sweet, cool, and has the effect of clearing heat, nourishing yin, and detoxifying; fish is mostly neutral, easy to digest, and nourishes blood and qi.

Many dishes are medicinal, such as black chicken stewed with Chinese herbs, duck stewed with lotus seeds, and steamed fish with ginger. They are used to nourish and support treatment.

Traditional medicine considers food as medicine, recommends a varied and moderate diet, choosing foods that are suitable for your physical condition to balance yin and yang and improve health.

"African swine fever is not a direct threat to humans, but the trend of switching to white meat is an opportunity for each family to build a safe, rich and healthy meal. Combining modern nutritional knowledge with the perspective of traditional medicine, white meat can be a choice that is both delicious and beneficial for long-term health," Dr. Lan concluded.

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Source: https://tuoitre.vn/ne-thit-heo-an-ca-vit-ga-co-du-chat-20250901163853266.htm