How much meat should we be eating?

How much meat should we be eating?

In recent years, research has revealed that higher intakes of red meat - for example beef, lamb, pork, and veal - can increase your chance of bowel cancer. Processed meats such as bacon, sausages, cured meats, pâté, and corned beef have been linked to cancer too. However, it's important to remember that it is all about quality and quantity.

Reema Pillai, a registered dietitian at Dietitian Fit & Co, explains that the UK recommendations are that if you consume more than 90 grams of red or processed meat per day, to lower this to below 70 grams.

"Try to have some meat-free days in the week to reduce overall consumption," she recommends. "Opt for other protein sources such as fish, shellfish, eggs, and vegetarian proteins such as lentils, beans, and soya-based products to mix things up in the week."

Red meat can be nutritious as it is a great source of protein and many vitamins and minerals, including iron, zinc, and B vitamins. Pillai says that meat is one of the main sources of vitamin B12. However, red meat can be high in saturated fats and salt.

She cautions that too many saturated fats can increase your non-high-density lipoprotein (non-HDL) cholesterol.

"This is seen as the 'bad cholesterol' and a high salt intake is a risk factor for developing high blood pressure," explains the dietitian. "Both of these are risk factors for developing heart disease."

Saying that, Pillai adds, it is more about moderation and reducing overall consumption as a whole, instead of labelling red meat as bad. She says that adding in varied sources of protein in the week, aside from just red meat, is more beneficial in the long term. Not just for your health but also the environment.

Is it healthier to be vegetarian or vegan?

An increasing number of people are becoming vegetarian and vegan for ethical, environmental, and health reasons. However, whether being plant-based is healthier can depend on the overall quality of your diet and the variety of nutrients you are consuming.

"Trying to go for lean meat can help reduce saturated fat levels, as can going for fewer processed meats, such as bacon, sausages, and cured meats," Pillai says. "Leaner meats without the skin, such as chicken or turkey, are healthier options overall to include more regularly if you are a meat eater. Naturally, vegetarian and vegan diets may be lower in saturated fats compared to diets higher in animal proteins."

Vitamins and minerals

However, it's important for everyone to get enough vitamins and minerals in their diets. Pillai says that if you follow a vegetarian or vegan diet, you should ensure that you are including foods that provide a good source of vitamin B12, iron, zinc, calcium, iodine, and omega 3.

"Plant-based dairy alternatives should be fortified with some of these key nutrients. Keeping your diet varied with a large variety of fruits and vegetables, plant-based proteins, and whole grains can help with having a healthier diet overall. Working on lowering consumption of refined carbohydrates and products with added sugars is important for health too."

How to cut down your meat consumption

If you think you are eating too much meat or want to cut down, there are plenty of ways to create delicious, nutritious vegetable-based meals.