MEATS
Beef
Beef is the culinary name for meat from bovines, typically cattle, and is the most frequently consumed meat in the United States. Beef can be bought in a variety of cuts, including; chuck, rib, loin, round, breast, flanks and that's just the beginning. Beef can be a healthy part of a diet providing protein and a variety of nutrients; however, it should be consumed in moderation. When shopping, choose lean cuts, organic and grass-fed when possible. Beef should all be free of nitrates, antibiotics, hormones and preservatives to ensure you're getting the healthiest beef possible.
Nutritionals
Protein
Vitamin B12
Zinc
Selenium
Riboflavin
Vitamin B6
Niacin
Iron
Phosphorus
Creatine/Creatinine
Carnitine
Health Benefits
Great source of protein
Helps build lean muscle
Good source of energy
Anti-inflammatory properties
Bison
Bison comes from the animal of the same name, and is very similar to beef, but with a few notable differences. Though it can be prepared similarly to beef, bison meat tends to be much leaner, thereby getting a lot of the benefits of regular beef without as many calories or fat. Bison is also a great source of Omega-3 fatty acids, which provide a wide range of health benefits, including better heart health and lowering cholesterol.
Nutritionals
Protein
Vitamin B12
Zinc
Selenium
Vitamin B6
Iron
Omega-3 Fatty Acids
Health Benefits
In moderation, great source of protein
Can help lower cholesterol & build lean muscle
Good source of energy
Anti-inflammatory properties
Chicken
Chicken is a very popular food and is enjoyed throughout the world in many types of dishes. It is a great source of protein and of many essential vitamins and minerals. Choose free-range and organic when possible. Chicken should be free of nitrates, antibiotics, hormones and preservatives to ensure you're getting the healthiest chicken possible.
Nutritionals
Protein
Calcium
Iron
Magnesium
Selenium
Vitamin B6
Vitamin A
Vitamin K
Potassium
Phosphorus
Health Benefits
Helps regulate blood pressure
Promotes heart health
Support healthy weight
Aids in muscle development/growth
Good for eye and skin health
Duck
With its rich and juicy flavor, duck is an indulgent way to reach your recommended daily intake of protein. Duck meat is a little fattier than chicken, but otherwise shares a lot of the same nutritional properties. To help keep your duck as lean as possible, make sure to cook it skinless, trim away any visible fat before cooking and don't add more oil during the cooking process.
Nutritionals
Protein
Zinc
Selenium
Vitamin B5 (panthothenic acid)
Vitamin B12
Health Benefits
Supports immune system
Aids in muscle development/growth
Good for strong, healthy skin
Supports nervous system function
Lamb
For many people, lamb has a long tradition as the featured food for Easter dinner. Opt for organic and/or grass-fed lamb whenever possible to ensure you're getting meat with the least amount of preservatives, nitrates, antibiotics or hormones. Grass-fed lamb can also contain valuable amounts of CLA (conjugated linoleic acid), a health supportive fatty acid. Lamb is also fattier than beef or chicken, so be sure to trim off any extra fat before cooking to keep the meat as lean as possible.
Nutritionals
Protein
Zinc
Phosphorous
Selenium
Niacin
Vitamin B12
Iron
CLA (conjugated linoleic acid)
Health Benefits
Aids in muscle development/growth
Promotes healthy heart function
Supports a healthy immune system
Pork
The other white meat! Pork comes in many cuts and varieties, and is eaten both freshly cooked and preserved. Like other meats, pork is a great source of protein, and is best for you when it's organic and/or grass-fed. Depending on the cut of pork, the fat content can be considerably higher or considerably lower than chicken (for example, bacon would be much higher while pork top loin would be lower). Compared to other meats, pork has a higher level of potassium, which helps lower your risk for heart disease, high blood pressure and certain digestive disorders.
Nutritionals
Protein
Potassium
Selenium
Thiamine
Iron
Vitamin B12
Health Benefits
Aids in muscle development/growth
Promotes heart health
Can help regulate blood pressure & cholesterol
Rabbit
Most Americans would consider eating domesticated rabbit a rare occurrence, but rabbit meat is fairly comparable to poultry, like chicken or duck, and can be prepared very similarly. Surprisingly enough, a 3 oz serving of rabbit meat provides more protein than a serving of beef or chicken, and for less calories per serving!
Nutritionals
Protein
Iron
Potassium
Phosphorous
Selenium
Vitamin B12
Health Benefits
Aids in muscle development/growth
Great for weight management
Selenium helps the body make antioxidants
Turkey
Although the holidays are a prime time for turkey consumption, turkey is also a popular sandwich meat and ground beef alternative all year round. The tryptophan in turkey doesn't actually make you sleepy, despite what you've heard; tryptophan is an essential amino acid, meaning the body can’t make tryptophan on its own. We get it from foods, and it helps the body make serotonin, a key brain chemical involved in balancing your mood. Always look for organic and or grass-fed turkey whenever possible. Turkey should be free of hormones, nitrates, and antibiotics to be sure you're getting the healthiest meat available.
Nutritionals
Protein
Selenium
Niacin
Vitamin B6
Zinc
Vitamin B12
Choline
Health Benefits
Protein aids in muscle growth/development
Great for weight management
Tryptophan helps elevate your mood
Venison
The term "venison" commonly refers to the meat of deer, but it can also mean the meat of other game animals, including elk, moose, caribou and antelope. These meats have a gamey flavor because of the animals' diets; however, many of them (notably deer meat) are lower in calories and fat than beef. Venison generally has more protein per serving than beef as well. It's also high in iron, which is good for iron deficiency anemia prevention.
Nutritionals
Protein
Selenium
Niacin
Vitamin B6
Iron
Riboflavin
Health Benefits
Protein aids in muscle growth/development
Great for weight management
Can help prevent anemia
Source: https://www.swiig.com/swiig-life/food-for-life/whole-foods-the-basics/meat-seafood/meat