How much meat should you eat daily. What are the health implications of consuming red and processed meats. How can you make healthier choices when buying and preparing meat. What are the safe practices for storing and freezing meat.

Understanding Recommended Meat Intake

Meat is a valuable source of protein, vitamins, and minerals in our diet. However, it’s crucial to consume it in moderation. The Department of Health and Social Care advises limiting red or processed meat consumption to 70g per day for those currently eating more than 90g (cooked weight).

To visualize this recommendation:

• 70g is approximately equivalent to two small sausages
• 90g is about three thinly cut slices of beef, lamb, or pork
• A typical cooked breakfast with two British sausages and two rashers of bacon amounts to around 130g

The Role of Meat in a Balanced Diet

While meat provides essential nutrients, it’s important to consider its place within a balanced diet. A healthy eating plan can include protein from various sources:

• Meat (chicken, pork, lamb, beef)
• Fish
• Eggs
• Non-animal sources (beans and pulses)

Red meat, in particular, offers iron, zinc, and B vitamins, with meat being a primary dietary source of vitamin B12. However, the key lies in moderation and making informed choices about the types and amounts of meat consumed.

Benefits of Meat Consumption

What are the nutritional benefits of including meat in your diet? Meat provides:

• High-quality protein for muscle maintenance and growth
• Essential amino acids
• Iron for healthy blood cells
• Zinc for immune function
• B vitamins for energy metabolism
• Vitamin B12 for nervous system health

The Link Between Meat and Health Risks

While meat offers nutritional benefits, excessive consumption of certain types can pose health risks. How does meat consumption affect our health?

High intake of red and processed meats has been associated with an increased risk of bowel cancer. Additionally, some meats are high in saturated fat, which can elevate blood cholesterol levels and increase the risk of coronary heart disease if consumed in large quantities.

Defining Processed Meat

Processed meat refers to meat preserved through smoking, curing, salting, or the addition of chemical preservatives. Common examples include:

• Sausages
• Bacon
• Ham
• Salami
• Pâtés

These products often contain higher levels of salt and fat compared to fresh meat, making them less ideal for frequent consumption.

Making Healthier Meat Choices

How can you make healthier choices when purchasing and preparing meat? Consider these tips:

1. Opt for leaner cuts of meat
2. Choose poultry without skin
3. Check nutrition labels on pre-packed meats
4. Limit processed meat products
5. Reduce consumption of meat products in pastry

Identifying Lean Cuts

When selecting meat, how can you identify leaner options? Look for cuts with less visible white fat. For instance, back bacon typically contains less fat than streaky bacon. When in doubt, ask your butcher for guidance on lean cuts.

Healthier Cooking Methods

How you prepare meat can significantly impact its fat content. Consider these cooking techniques to reduce fat:

• Grill instead of fry
• Avoid adding extra fat or oil during cooking
• Roast meat on a rack to allow fat to drain
• Trim visible fat and remove skin before cooking
• Use smaller meat portions and increase vegetables in dishes

Safe Meat Storage and Handling Practices

Proper meat storage and handling are crucial for preventing foodborne illnesses. What are the key guidelines for safely storing meat?

• Store raw meat in sealed containers on the bottom shelf of the refrigerator
• Follow “use by” dates on packaging
• Freeze meat before its “use by” date if not using immediately
• Cool cooked meat quickly before refrigerating or freezing
• Keep cooked meat separate from raw meat
• Thoroughly clean all surfaces and utensils that have contacted raw meat

Freezing Meat Safely

Freezing is an excellent way to extend the shelf life of meat. How can you ensure safe freezing practices?

1. Freeze before the “use by” date
2. Label and date meat before freezing
3. Follow any specific freezing instructions on the packaging
4. Thaw meat in the refrigerator or microwave, not at room temperature
5. Use thawed meat within two days
6. Cook thoroughly after thawing

Balancing Meat Consumption in Your Diet

While meat can be part of a healthy diet, it’s essential to balance its consumption with other food groups. How can you maintain a balanced diet that includes meat?

• Incorporate a variety of protein sources, including plant-based options
• Practice portion control with meat servings
• Increase intake of fruits, vegetables, and whole grains
• Choose lean meats and healthier cooking methods
• Limit processed and red meat consumption

Meat Alternatives

For those looking to reduce meat intake, what are some nutritious alternatives?

• Legumes (beans, lentils, chickpeas)
• Tofu and tempeh
• Nuts and seeds
• Quinoa
• Eggs
• Fish and seafood

These alternatives can provide similar nutritional benefits while offering variety in your diet.

The Environmental Impact of Meat Consumption

Beyond personal health, meat consumption has significant environmental implications. How does meat production affect the environment?

• High greenhouse gas emissions
• Substantial water usage
• Land degradation and deforestation
• Biodiversity loss

Reducing meat consumption, particularly beef, can help mitigate these environmental impacts. Consider incorporating more plant-based meals into your diet or opting for meats with lower environmental footprints, such as chicken or pork.

Sustainable Meat Choices

For those who choose to include meat in their diet, how can you make more sustainable choices?

• Choose locally sourced, grass-fed, or organic meats when possible
• Opt for less resource-intensive meats like chicken or turkey
• Support farmers who practice sustainable farming methods
• Reduce food waste by properly storing and using all purchased meat

The Cultural and Social Aspects of Meat Consumption

Meat plays a significant role in many cultures and social gatherings. How can you balance cultural traditions with health and environmental concerns?

• Respect cultural significance while practicing moderation
• Introduce plant-based dishes alongside traditional meat-based ones
• Educate family and friends about the benefits of reduced meat consumption
• Explore traditional recipes that use meat as a flavoring rather than the main component

Navigating Social Situations

How can you manage your meat consumption in social settings without feeling isolated?

• Communicate your dietary choices respectfully to hosts
• Offer to bring a dish to share at gatherings
• Focus on other aspects of social events beyond food
• Be flexible and allow for occasional indulgences

Remember, dietary choices are personal, and it’s possible to maintain social connections while adhering to your preferred eating habits.

The Future of Meat Consumption

As awareness of health and environmental issues grows, how might meat consumption patterns change in the future?

• Increased popularity of plant-based and lab-grown meat alternatives
• Greater emphasis on sustainable and ethical meat production
• Shifts in dietary guidelines to further limit red and processed meat intake
• Development of new protein sources to meet global nutritional needs

Emerging Alternatives

What innovative alternatives to traditional meat are being developed?

• Cultured or lab-grown meat
• Insect-based protein products
• Advanced plant-based meat substitutes
• Algae and microbial proteins

These alternatives aim to provide similar nutritional benefits and taste experiences while reducing environmental impact and addressing ethical concerns associated with traditional meat production.

Personalizing Your Meat Consumption

Given the complexity of dietary choices, how can you determine the right amount of meat for your individual needs?

• Consider your overall health status and any existing medical conditions
• Assess your nutritional requirements based on age, gender, and activity level
• Reflect on your personal values regarding animal welfare and environmental impact
• Consult with a registered dietitian for personalized advice
• Experiment with different levels of meat consumption to find what works best for you

Tracking Your Intake

How can you effectively monitor your meat consumption?

• Keep a food diary to record meat portions
• Use a kitchen scale to measure servings accurately
• Learn to estimate portion sizes visually
• Use smartphone apps designed for dietary tracking

By maintaining awareness of your meat intake, you can make informed decisions about your diet and ensure you’re aligning with recommended guidelines while meeting your nutritional needs.

Educating Children About Balanced Meat Consumption

How can parents and educators teach children about responsible meat consumption?

• Introduce a variety of protein sources from an early age
• Explain the nutritional benefits and potential risks of different foods
• Involve children in meal planning and preparation
• Teach about the environmental impact of food choices
• Model balanced eating habits

Making Learning Fun

What are some engaging ways to teach children about balanced meat consumption?

• Create colorful charts showing different protein sources
• Use interactive games to teach about portion sizes
• Organize field trips to farms or local markets
• Encourage children to grow their own vegetables
• Host tasting sessions with various plant-based proteins

By making education fun and interactive, children can develop a positive relationship with food and understand the importance of balanced nutrition from an early age.

The Role of Government and Industry in Meat Consumption

How do governmental policies and industry practices influence meat consumption patterns?

• Dietary guidelines and public health campaigns
• Subsidies and regulations in the agriculture sector
• Food labeling requirements
• Marketing and advertising of meat products
• Research funding for alternative protein sources

Consumer Advocacy

What can consumers do to influence policies and practices related to meat production and consumption?

• Stay informed about current policies and proposed changes
• Participate in public consultations on dietary guidelines
• Support organizations advocating for sustainable food systems
• Use purchasing power to support ethical and sustainable practices
• Engage with local representatives on food-related issues

By being active and informed citizens, consumers can play a crucial role in shaping the future of meat production and consumption practices.

Meat in your diet – NHS

Meat is a good source of protein, vitamins and minerals in your diet. However, if you currently eat more than 90g (cooked weight) of red or processed meat a day, the Department of Health and Social Care advises that you cut down to 70g.

Some meats are high in saturated fat, which can raise blood cholesterol levels if you eat too much of it. Making healthier choices can help you eat meat as part of a balanced diet.

If you eat a lot of red or processed meat, it’s recommended that you cut down as there is likely to be a link between red and processed meat and bowel cancer.

A healthy balanced diet can include protein from meat, as well as from fish and eggs or non-animal sources such as beans and pulses. Meats such as chicken, pork, lamb and beef are all rich in protein.

Red meat provides us with iron, zinc and B vitamins. Meat is one of the main sources of vitamin B12 in the diet.

Food hygiene is important when storing, preparing and cooking meat.

Meat and saturated fat

Some meats are high in fat, especially saturated fat. Eating a lot of saturated fat can raise cholesterol levels in the blood, and having high cholesterol raises your risk of coronary heart disease.

The type of meat product you choose and how you cook it can make a big difference to the saturated fat content.

Make healthier choices when buying meat

When buying meat, go for the leanest option. As a rule, the more white you can see on meat, the more fat it contains. For example, back bacon contains less fat than streaky bacon.

These tips can help you buy healthier options:

• ask your butcher for a lean cut
• if you’re buying pre-packed meat, check the nutrition label to see how much fat it contains and compare products
• go for turkey and chicken without the skin as these are lower in fat (or remove the skin before cooking)
• try to limit processed meat products such as sausages, salami, pâté and beefburgers, because these are generally high in fat – they are often high in salt, too
• try to limit meat products in pastry, such as pies and sausage rolls, because they are often high in fat and salt

Cut down on fat when cooking meat

Cut off any visible fat and skin before cooking – crackling and poultry skin are much higher in fat than the meat itself.

Here are some other ways to reduce fat when cooking meat:

• grill meat, rather than frying
• avoid adding extra fat or oil when cooking meat
• roast meat on a metal rack above a roasting tin so the fat can run off
• try using smaller quantities of meat and replacing some of the meat with vegetables, pulses and starchy foods in dishes such as stews, curries and casseroles

How much red and processed meat should we eat?

Red meat (such as beef, lamb and pork) can form part of a healthy diet. But eating a lot of red and processed meat probably increases your risk of bowel (colorectal) cancer.

Processed meat refers to meat that has been preserved by smoking, curing, salting or adding preservatives. This includes sausages, bacon, ham, salami and pâtés.

If you currently eat more than 90g (cooked weight) of red or processed meat a day, the Department of Health and Social Care advises that you cut down to 70g.

90g is equivalent to around 3 thinly cut slices of beef, lamb or pork, where each slice is about the size of half a piece of sliced bread. A cooked breakfast containing 2 typical British sausages and 2 rashers of bacon is equivalent to 130g.

For more information read red meat and the risk of bowel cancer.

Storing meat safely

It’s important to store and prepare meat safely to stop bacteria from spreading and to avoid food poisoning:

• store raw meat or raw poultry in clean sealed containers on the bottom shelf of the fridge, so the meat cannot touch or drip onto other food
• follow any storage instructions on the label and do not eat meat after its “use by” date
• store red meat or raw poultry in a freezer before its “use by” date
• if you cook meat that you’re not going to eat straight away, cool it as quickly as possible and then put it in the fridge or freezer – remember to keep cooked meat separate from raw meat and only reheat cooked meat once
• always thoroughly clean plates, utensils, surfaces and hands straight away after they have touched raw or thawing meat using warm soapy water or disinfectant cleaning products

Freezing meat safely

It’s safe to freeze raw meat providing that you:

• freeze it before the “use by” date
• date and label meat in the freezer, following any freezing or thawing instructions on the packaging
• defrost meat in the microwave, using the defrost setting, if you are going to cook it straight away
• thaw meat fully in a fridge, if you want to defrost it and cook it later – keep it in the fridge and use it within 2 days of defrosting
• cook food until it’s steaming hot all the way through

When meat thaws, liquid can come out of it. This liquid will spread bacteria to any food, plates or surfaces that it touches. Keep the meat in a sealed container at the bottom of the fridge so that it cannot touch or drip onto other foods.

If you defrost raw meat and then cook it thoroughly, you can freeze it again. But never reheat meat or any other food more than once as this could lead to food poisoning.

Cooking meat safely

Follow the cooking instructions on the packaging.

Some people wash meat before they cook it, but this actually increases your risk of food poisoning, because the water droplets splash onto surfaces and can contaminate them with bacteria.

It’s important to prepare and cook food safely. Cooking meat properly ensures that harmful bacteria on the meat are killed. If meat is not cooked all the way through, these bacteria may cause food poisoning.

Bacteria and viruses can be found all the way through poultry and certain meat products (such as burgers). This means you need to cook poultry and these sorts of meat products all the way through. When meat is cooked all the way through, its juices run clear and there is no pink or red meat left inside.

Meats and meat products that you should cook all the way through are:

• poultry and game, such as chicken, turkey, duck and goose, including liver
• pork
• offal, including liver
• burgers and sausages
• kebabs
• rolled joints of meat

You can eat whole cuts of beef or lamb when they are pink inside – or “rare” – as long as they are cooked on the outside.

These meats include:

• steaks
• cutlets
• joints

Liver and liver products

Liver and liver products, such as liver pâté and liver sausage, are a good source of iron, as well as being a rich source of vitamin A.

You should be able to get all the vitamin A you need from your daily diet. Adults need:

• 700 micrograms of vitamin A per day for men
• 600 micrograms of vitamin A per day for women

However, because they are such a rich source of vitamin A, we should be careful not to eat too much liver and liver product foods.

Having too much vitamin A – more than 1.5mg (1,500 micrograms) of vitamin A per day from food and supplements – over many years may make your bones more likely to fracture when you are older.

People who eat liver or liver pâté once a week may be having more than an average of 1.5mg of vitamin A per day. If you eat liver or liver products every week, you may want to consider cutting back or not eating them as often. Also, avoid taking any supplements that contain vitamin A and fish liver oils, which are also high in vitamin A.

Women who have been through the menopause, and older men, should avoid having more than 1.5mg of vitamin A per week from food and supplements. This is because older people are at a higher risk of bone fracture. This means not eating liver and liver products more than once a week, or having smaller portions. It also means not taking any supplements containing vitamin A, including fish liver oil, if they do eat liver once a week.

Pregnant women should avoid liver and liver products and vitamin A supplements.

Eating meat when you’re pregnant

Meat can generally be part of a pregnant woman’s diet. However, pregnant women should avoid:

• raw and undercooked meat because of the risk of toxoplasmosis – make sure any meat you eat is well cooked before eating
• pâté of all types, including vegetable pâté – they can contain listeria, a type of bacteria that could harm your unborn baby
• liver and liver products – these foods are very high in vitamin A, and too much vitamin A can harm the unborn child
• game meats such as goose, partridge or pheasant – these may contain lead shot

Read more about foods to avoid in pregnancy.

How much meat is healthy to eat?

Is meat still okay to eat, are plant foods the way of the future, or is there a sweet spot in between that’s healthy for us and the environment? Healthy Food Guide looks at the science around meat in our diet and how to get the balance right.

It’s hard to ignore the conflicting opinions on meat consumption that have been hitting the headlines recently. Late last year, a research review judged evidence behind recommendations to limit meat intake to be weak, saying there were very few health benefits from cutting meat intake. This advice, however, contradicts accepted dietary guidelines. On the other side of the fence, vocal vegans and animal rights activists protest that we should be all ditching meat in favour of plant foods. Let’s check out the latest science.

The good news about meat …

Meat has been a regular dinner plate fixture for as long as most of us can remember. There’s a good reason: red meat is a valuable source of iron, protein and other important nutrients like zinc, vitamin B12 and omega-3 fats.

Energy-boosting iron is especially important for women, who have greater requirements than men in many age groups. Red meat is an easily absorbed source of iron, which helps prevent anaemia. One in four Australian women are not meeting their iron requirements, and 15 per cent have anaemia. Symptoms of iron deficiency anaemia can include constantly feeling tired and a lack of concentration.

Red meat is also a good source of muscle-building protein. The latest CSIRO research suggests that an increase in protein intake is important for weight management, because protein helps manage our hunger and reduces cravings later in the day. Lean red meat, chicken, eggs, legumes and dairy foods like milk and yoghurt are all quality protein sources.

The no-so-good news about meat…

The link between red meat and a variety of health conditions has long been known. The evidence against eating too much red meat is strongest for bowel cancer, the world’s second-biggest cancer killer. One in six new bowel cancer cases is linked with eating too much red and processed meat (such as ham, bacon, salami and sausages).

In 2015, the World Health Organization declared processed meats as a Class 1 carcinogen. In other words, it said there’s strong evidence that processed meats cause cancer. The Cancer Council advises that meat eaters should limit red meat to three or four times a week (no more than 700g raw weight per week) and choose fish, chicken and legumes on other days. Processed meats should be cut out or minimised.

Then, of course, there’s our heart health. Processed meats and fatty cuts of red meat contribute saturated fat to our diet. Eating too much saturated fat is linked to high cholesterol levels, which ramps up our risk of heart disease and stroke. The Australian Heart Foundation has released new guidelines around red meat intake and heart health, based on the latest evidence.

“We have introduced a limit of less than 350g per week for unprocessed beef, lamb, pork and veal,” the Heart Foundation chief medical advisor and cardiologist Garry Jennings says. “That’s around one–to–three lean red-meat meals a week, like a Sunday roast and a beef stir-fry.”

Trimming fat from meat and choosing lean cuts is one way to lower your saturated fat intake. Reducing your portion size of red meat, and adding more vegetables to your plate, is another way to prevent disease.

How much meat is too much?

So, if eating too much meat can set us up for health problems, should we all go vegetarian? Well, not necessarily. It comes back to one key word: moderation. There’s no problem with a modest intake of lean red meat. But what does ‘modest’ mean, you might be thinking?

Dietary guidelines recommend a maximum of 455g cooked (600–700g raw weight) lean red meat per week, in order to meet iron and zinc recommendations. That’s about one small portion (65g cooked/100g raw) if you’re eating it every night of the week, or one larger portion (130g cooked/200g raw) every second day.

The reality is, most of us eat already pretty close to these recommendations, eating an average of 57g cooked lean red meat (beef, lamb or pork) per day. There is, however, one group who regularly exceed the upper limit, especially when you add in processed meats (bacon, ham, salami). Yep, its men.

Meat consumption is highest among men aged 19–50 years and all teenagers between 14–18 years. Its perhaps no surprise that women and girls are already at the lower end of the recommended meat consumption range — which is not ideal, given their increased iron requirements.

How to get the balance right when it comes to eating meat

Meat doesn’t have to come off the menu for good. Instead, focus on variety, which includes different meat cuts, as well as veges and carb foods. Here are easy ways to get more diversity and balance at every meal

Plan meals ahead

Meal planning is an easy way to get more variety and more nutrients into your diet — plus it saves you precious time! Try to base your meals around different proteins. For example, include lean red meat two-to-three times a week, fish twice a week, make one or two legume-based dishes, and create egg or chicken dishes on other days.

Make veges the hero

Whether as a perfectly cooked roast, or tender, juicy steaks, meat has long been the main event on the dinner table — closely followed by carbs. It’s now time to make veges shine. Rather than thinking of vegetables and salad as a side dish, get creative with new ways to make them the star.

For example, roast a large tray of colourful root vegetables with garlic, rosemary and a drizzle of sticky balsamic glaze, or throw together a filling green salad with toasted nuts, crumbled feta and roasted pumpkin. When vegetables taste this delicious, they quickly become the main event — with meat just the sideshow!

Introduce ‘Meat-free Monday’

If your plan to cut back on meat runs into a bit of resistance — especially from the men in the house — start small by introducing one meat-free dinner per week. It’s a creative way to explore new foods you haven’t tried before, such as tofu, beans and lentils — and you’ll also be doing your health, not to mention the planet, a favour.

Search our recipes for hundreds of delicious vegetarian and vegan dishes.

Be portion wise

A balanced meal often comes down to getting your portions right. As a simple rule, fill half your plate with veges, one-quarter with protein (lean meat, chicken, fish, tofu), and one-quarter with carbs like potato, pasta or rice. Ideally, a raw serving of meat should be no more than the size and thickness of your palm.

Your guide to lean cuts

Trimming red meat (beef and lamb) of visible white fat reduces the amount of saturated fat and kilojoules in the meal. See also our guide to shopping for beef.

1 Cuts that need little to no trimming

2 Cuts that need a little trimming

3 Cuts that need more trimming

Protein portion size guide

Never sure how much meat to buy to feed your family? Or do you find you’re always left with loads of leftovers. Use this handy visual guide to get your portions right.

Smaller portions size (if you eat meat most nights)

Makes 1 meal

1 ‘minute steak or small medallion

1 small chop or cutlet

1 slice of roast meat

Makes 2 meals

1 medium steak sliced in thin strips

1 lamb shank

Makes 4 meals

500g mince

500g beff/pork/lamb strips or diced

Larger portion size (if eating 3-4 times a week)

Makes 1 meal

1 medium steak

1 chop

Makes 2 meals

1 large steak

Nutritionist told how much meat you need to eat during the week – Moscow 24, 10/26/2021

October 26, 2021, 08:30 However, this approach has nothing to do with proper nutrition. We tell you what kind of meat, how much and when you need to eat, so as not to harm your health.

There is a time for everything

Photo: depositphotos/AntonMatyukha

Nutritionists say that the human body from hormones to muscles and bones consists of amino acid “bricks” that form protein compounds.

“Protein structures are the main building material for the body. The easier and faster they are digested, the better the metabolic processes and better health. Meat is a complete source of many amino acids, it consists of 19–20% protein,” said the nutritionist. nutritionist Oksana Laushkina.

Moreover, each type of meat is digested in its own way. For example, white (chicken, rabbit, turkey) is 80-90% broken down and absorbed within 3-4 hours. It does not cause heaviness and is easily digested due to its unique amino acid composition. Such products are better suited for a growing child’s body and weakened, sick people, because the body spends less energy on them.

Rabbit, chicken and turkey dishes can be eaten even in the evening. Such meat will have time to digest before sleep and will be used at night as a building material.

Oksana Laushkina

nutritionist

Red meat (beef, pork, lamb) is also rich in protein, but only 50–60% of the total mass of the product is digested. It is considered heavy and takes 5 to 7 hours to digest. Such meat is not recommended to be consumed in the evening, because at night the body must rest.

The ideal time is lunch when the metabolic activity is high. When abused, red meat can be converted into putrefactive compounds and protein stones that are deposited in pockets of the intestines. Therefore, it is important to be aware of the negative consequences of these phenomena.

“Putrid compounds poison the body, and protein stones cause constipation. That is why any meat is recommended to be consumed with a lot of vegetables,” the nutritionist warned.

Vegetables are fiber that works like a scrub for the intestines, cleansing the body of the remnants of undigested meat.

Forge iron

Photo: depositphotos/Shaiith79

Any meat contains almost the entire periodic table. In particular, it is an excellent source of important B vitamins. People who avoid meat products are clearly deficient in muscle mass, as well as iron, vitamin B12 and zinc. It is impossible to make up for their lack with the help of plant foods, because these elements contained in it are very poorly absorbed.

“Meat, especially red meat, has a lot of the most valuable vitamin B12, which is responsible for the formation of red blood cells, the development of neurons, the nervous system and DNA synthesis. Its lack can lead to the accumulation of toxic compounds, as well as to anemia, loss of balance, numbness of the limbs , fatigue and memory impairment,” Laushkina stressed.

Meat is also a source of iron, which is very well absorbed. It is a component of many enzymes and proteins that are necessary for metabolic processes, for the disposal of toxins, cholesterol metabolism and the conversion of calories into energy. Iron also helps the body’s immune system to cope with aggressive external influences.

Both red and white meat are rich in zinc, an element involved in the synthesis of proteins and DNA. Zinc is essential for muscle growth and repair, promotes wound healing, helps the immune system fight bacteria and viruses, improves digestion, and regulates hormone production.

Oksana Laushkina

dietician-nutritionist

According to the expert, meat also contains an easily accessible form of magnesium, the lack of which is now observed in every second person. It is rich in essential amino acids such as leucine, lysine and methionine. These proteins are not synthesized in our body. Therefore, the only way to get them is food, including meat.

Know your limits

Photo: depositphotos/mtoome

Eating a small amount of meat will bring great benefits to the body. If the balance in the absorption of fats, proteins and carbohydrates is disturbed in the diet, then abuse is fraught with serious health problems. An excess of indigestible protein foods can negatively affect kidney function and lead to the formation of sand and stones in them, as well as contribute to the development of gout.

“Meat is rich in purine bases, which increase the concentration of uric acid in the body. Its high concentration causes joint diseases, arthritis and arthrosis,” the expert said.

In addition, the doctor recommended to give preference to the boiled product, because during the cooking process most of the purines pass into the broth. Moreover, it is necessary to cook the meat in two broths, and the first must be drained.

It is enough to boil white meat in the first broth for 20 minutes. Red – at least 35-40 minutes. In this case, it is better to cut a large piece into small pieces.

Oksana Laushkina

dietician-nutritionist

It is also useful to bake and stew meat, but it is better not to use fried meat in order to avoid a large dose of bad cholesterol and carcinogens.

“Six to seven times a week, white meat should be preferred. The average daily dose for children, aged people and women is from 50 to 100 grams, and for men – from 150 to 200 grams. Red meat is best consumed in boiled form in the amount of 200-300 grams per week,” the doctor advised.

Do not forget that some breeders raise animals on compound feed with the addition of growth hormone and use antibiotics so that they do not get sick. All this greatly affects the quality of raw materials. However, rams, rabbits and sheep do not eat food with such additives. Their meat is considered environmentally friendly, which cannot be said, for example, about pork and chicken.

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How much meat can you eat per day? – July 11, 2021

Rospotrebnadzor says that everyone’s health is different, and therefore meat consumption should be individual. But the fact that this product is necessary for the body is an undeniable fact.

Photo: Stas Sokolov / NGS.RU

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There are several very different opinions around meat. First, they allegedly age from it. Secondly, they get fat. Thirdly, it is generally poison, from which you get cancer and premature death. Well, if you believe one bearded anecdote, then the meat also freezes the legs. What of this is true, how many times a week you can eat meat and what will happen if you eat it every day, nutritionists told us.

There are a lot of factors that cause us to age, and meat is one of the last places on this list. Even vice versa. It is necessary to feel better. Animal proteins (in optimal amounts) help the immune system. Without protein (as well as calcium, phosphorus, magnesium, silicon and other components that we get mainly from meat), bone density decreases, muscle and joint weakness appears.

In addition, there is the same selenium in meat. If it is not enough, we will face dystrophy of the muscles, including the heart muscle. In general, without meat you will age much faster than with it. But do not forget that an excess of meat will also not lead to anything good.

No. They get fat mainly from how you cook it and what you eat with it. Sauces, potatoes, flour products, salt, sugar in all its manifestations, alcohol – this is your direct road to excess weight. And if animal fat enters the body in appropriate proportions and without any additives there, nothing will be deposited in the sides. The processes of combustion in the body occur too quickly for obesity.

As for cooking, it is obvious that the healthiest way to cook meat is by boiling or steaming it. In general, if you do not want food to lose nutrients during cooking, control the temperature. It should not exceed 100 degrees. This will destroy pathogenic microorganisms, but at the same time preserve the biological properties of the products.

“Any food can accumulate carcinogens as a result of excessive overheating,” explains Olga Chugunova, head of the Department of Nutrition Technology, Ural State University of Economics. – Favorable conditions are created for the occurrence of a number of chemical reactions that can cause the accumulation of carcinogens. This applies to both vegetables and meat. Any meat consists of proteins, and these are amino acids. It turns out that any heat treatment causes protein denaturation and a certain breakdown of amino acids. This causes the meat to thicken. This is a natural process that occurs during cooking, but you should not abuse it.

Olga Chugunova — Head of the Department of Food Technology at the Ural State University of Economics, Doctor of Technical Sciences, Vice President of the Association of Culinary and Restaurateurs of the Sverdlovsk Region.

However, fried meat a couple of times a week will not kill you. In general, if you follow the figure, it is better to pay attention not to the product itself, but to the calorie content. If calories are in surplus, we get better; if we are in deficit, we lose weight. If you look at meat from this point of view, the fat content in 100 grams of the product is at the forefront. For example, in 100 grams of pork, 15 grams of protein can have 30 grams of fat.

Pork is a fatter meat than beef and lamb, but it also has many valuable properties

Infographics: Vitaly Kalistratov / Network of city portals to have common sense. Firstly, the body will have to spend a lot of energy on digesting it, but where does a hungry person get it from? Secondly, it is better to give preference to carbohydrates.

Doctors allow mutton to be eaten even by those who suffer from vascular problems, and classify this meat as a dietary product

Infographics: Vitaly Kalistratov / Network of city portals

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“The body needs carbohydrates in the morning,” says nutritionist Inna Zorina. – It is designed so that in the morning the pancreas is very active, insulin and cortisol are produced. Together, they are responsible for ensuring that cells receive energy, and energy is glucose. Therefore, in the morning we need complex carbohydrates. And products such as meat, animal proteins, it is better to leave them for the second half of the day.

Inna Zorina — dietician-nutritionist, weight correction coach, healthy nutrition specialist.

It’s better to forget about sausage sandwiches too. On the one hand, these are extra preservatives and dyes, on the other hand, bread.

— Red meat is usually referred to as fresh or frozen beef, veal, pork, lamb and lamb meat, — says nutritionist Irina Borodina. – Processed types include ham, bacon, sausages, pâtés and canned meats. According to several meta-analyses, 100-120 grams of red meat every day increases the risk of developing bowel cancer by 17-30%, and just 25-50 grams of processed meat daily can increase this figure by up to 50%. According to current data from the World Health Organization, daily consumption of red meat increases the risk of pancreatic cancer: 100 grams of red meat increases the risk by approximately 17%.

Irina Borodina — dietician of the City Center for Medical Prevention, Candidate of Sciences, internist of the 1st category.

Beef is considered dietary meat, absolutely safe for health. Doctors recommend eating dishes from it even for people with chronic diseases

Infographics: Vitaly Kalistratov / Network of city portals

For example, a pooled analysis by British researchers found no significant effect of red or processed meat on bowel cancer risk. But in that experiment, fewer than 600 people took part, who ate relatively little meat – only 50 grams per day. So it seems that the rule “you can’t eat – you can try” works here.

The main signs of meat freshness: pink color, absence of a large accumulation of fat and a smell that excludes signs of rot and chemicals. Everywhere and always the meat should be dry and uniform in color

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It is generally accepted that white meat is more useful than anything else. Italian researchers found that moderate calorie content, easily digestible proteins with low levels of collagen, unsaturated lipids that are easily excreted from the body, B vitamins, and minerals (iron, zinc and copper) make it a valuable product. An analysis of the health status of people from different countries with different types of diets showed that white meat consumption helps reduce the risk of obesity, cardiovascular disease and type 2 diabetes. In addition, poultry meat is especially suitable for those who need more calories and protein, such as athletes.

Researchers from Skill Kemal University and Istanbul University in Turkey came to similar conclusions. Replacing red meat with white meat, fish, nuts, and beans can reduce the risk of type 2 diabetes and heart disease, as well as improve glycemic control, according to research.

Various vegetables and legumes can replace meat, but only partially. Here elementary arithmetic comes into play: meat contains 20-40% protein, and legumes and vegetables contain from 3 to 10%. Only nuts and soy can boast a comparable amount of protein with meat. But the protein contained in them is absorbed worse. For the digestion and assimilation of plant products, the body needs more effort, while the energy and vital elements obtained from meat are quickly included in metabolic processes. In addition, plant foods contain phytin, tannins, dietary fiber and other substances that bind beneficial nutrients.

“No matter what they say about the possibility of replacing meat with legumes as a source of protein, this option is not suitable for everyone for various reasons,” says Irina Shevkun, head of the sanitary supervision department of Rospotrebnadzor. – In addition, it is animal, and not vegetable protein – the main structural element of all tissues of the human body. Especially important is the presence of animal protein in the diet of children, as well as pregnant and lactating women, as it performs the functions of a building material. Modern science considers the ratio of animal and vegetable protein in the human diet to be 50 to 50 as the norm. An unbalanced diet negatively affects health and can lead to not only anemia, but also gastrointestinal diseases, frequent colds and other health problems.

In this case, several unpleasant surprises await us at once. For example, a dietary iron deficiency. Iron from plant foods is absorbed worse than from animal foods, and this is a direct road to anemia. Anemia is also caused by a lack of vitamin B12 (you will not find it in plants at all). In addition, its deficiency leads to polyneuropathy – multiple lesions of the peripheral nerves. Because of this, the sensitivity of the limbs is disturbed (as a result, gait), reflexes are reduced, flaccid paralysis, trophic and vegetovascular disorders appear.

Another vitamin not found in plants and vegetables is D. Just like calcium. These are two factors of bone loss and osteoporosis. At the same time, vegetarians who consume fish and milk do not have this problem.

— In addition, we still need “bad” cholesterol from animal food, for example, for the synthesis of sex hormones. About 70% of cholesterol is synthesized in the body, 30% must come from food, says doctor and fitness trainer Victoria Yablokova. – In the female body, a lack of fat causes premature menopause, which is also associated with the risk of osteoporosis and pathological fractures.

Viktoria Yablokova — doctor, anesthesiologist-resuscitator, fitness trainer, nutritionist.

– The recommended intake of red meat is 148 grams per day, – says Irina Shevkun. – In terms of normal portions – once or twice a week. First of all, red meat and liver are necessary for people with anemia, because the iron contained in them is absorbed best. It is no coincidence, by the way, that anemia is often observed in vegans.

According to nutritionists, a person aged 18-40 (without excess weight and digestive problems) needs 40-50 grams of animal protein per day. For the elderly, this figure is 30 grams, and for children – from 20 to 35. Considering that 100 grams of meat fibers contain 14-25 grams of protein, you can also calculate the rate of meat consumption.

And don’t refreeze meat. Freezing cuts the protein content of the meat in half, and re-freezing can completely destroy it. Then you will get a completely useless hard fiber for the body

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It should be borne in mind that these are the daily norms of animal protein. If the diet contains fish, eggs, cheese, cottage cheese, milk and sour-milk products, pork, beef and poultry should be consumed in much smaller volumes. On average, nutritionists recommend including meat products in the diet 3-5 times a week.