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LOVE YOUR MEAT? But get nutrition facts right

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Kenyans are known for their love of meat. Look at all those Nyama Choma joints and weekend barbeques so loved by many. This is despite the bad name meat has – well; in as far as your health is concerned. But is meat that bad after all? Meat is an excellent source of high-quality protein and also supplies high levels of minerals and vitamins, according to nutritionists. But there is a catch – it has to be lean meat and eaten in small quantities. Here is a guide to what you get from different cuts of meat.

1. Poultry

Nutrition value. Low in fat and calories, poultry is a favourite of people trying to lose weight. Per 100g serving, chicken has 106 calories and 1.2g fat, while turkey has 105 calories and 1.6g fat. The lowest fat part of poultry is the light-coloured meat, including the breast. The skin is the high-fat part, so give it a miss. Poultry meat contains far less saturated fat than red meats.  Chicken is high in selenium, which helps repair DNA and ward off cancer. Turkey is rich in B vitamins and compounds that help make the feel-good brain chemical serotonin. All poultry contains high levels of B vitamins.

2. Beef

Nutrition value.  Lean beef cuts contain 140 calories and 5g fat per 100g serving. Beef fat is 50 per cent saturated, so it’s high in cholesterol and therefore not a good choice. Rich in B vitamins (good for cell metabolism) and zinc (for a healthy immune system), beef also contains lots of iron, providing 60-100 percent of the daily-recommended value in 100g serving. You should watch out for minced beef as butchers often mince some fatty meat rejects. Some mince can contain 15-25 percent fat. It is best that you buy your cut of meat, have the fat trimmed and get the butcher to mince it for you. You could also invest in a small home mincing machine. It’s worth the investment.

3. Pork

Nutrition value. While lean pork is almost as low in fat and calories as chicken with 130 calories and 4g fat per 100g serving, pork products are what you need to be careful about.  Sausages have a whopping 20g to 33g fat per 100g. Bacon contains a hefty 1.9g salt per 100g, ham 1.5g or more, so limit your intake to one rasher of bacon or thin slice of ham per day.

4. Lamb

Nutrition value. Lamb is one of the fattest meats with the leanest cuts twice as fatty as their beef equivalent. Lamb has 156 calories and 8.3g fat per 100g serving. It is one of the best-absorbed sources of iron and a great source of B vitamins. 100g of lamb contains more than the daily-recommended value of vitamin B 12.

5. Venison

Nutrition value. Venison, which includes game meat, is a healthy choice of meat for weight watchers as it is low in fat, containing similar levels to poultry and chicken (103 calories and 1.g fat per 100g serving). Venison is a great source of protein and it is also rich in vitamins and minerals. One serving supplies more than a third of your daily recommended value for iron, helping to keep your energy levels up.

6. Duck

Nutrition value. Despite its high-fat and calorie reputation (145 calories and 6.5g fat per 100g serving), duck without the fat or skin contains similar amounts of fat to lean roast lamb. Its fat is around 60 percent saturated, so too much of it will clog your arteries. Duck is fairly rich in the powerful antioxidant selenium, but relatively high in cholesterol, containing twice the amount of beef. Of all the cuts, perhaps duck scores the lowest because of its high cholesterol levels.

 

Meat Buying Tips…

Free-range chicken has more flavour than broilers.
Processed meats are high in fat and salts and you should limit your intake.
Chicken sausages are lower in fat content than beef and pork sausages.
Homemade sausages are healthier.
Fresh meat cuts are nutritionally better and hold more flavour. To ensure freshness, buy from your local butcher where you are sure he gets daily deliveries from a licensed meat vendor. Avoid meat that has been in a freezer for very long.
Ensure you buy your meats from hygienic sources and the meat passed health inspection. Ask to see the health inspector’s stamp
Don’t buy meat from unlicensed vendors. You may not know the source.
Have home slaughtered meat inspected by a health inspector.

Published On April 2013

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

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