Meat in your diet

Meat in Your Diet

Meat is a great source of protein, vitamins, and minerals, but it's best to limit your intake of red, processed, and fatty meats.

How Much Meat Should You Eat?

A healthy diet can include protein from meat, fish, eggs, beans, and pulses. Chicken, pork, lamb, and beef are all good protein sources. Red meat is rich in iron, zinc, and B vitamins, and is one of the main sources of vitamin B12.

However, eating too much red and processed meat can lead to health issues.

Red Meat and Processed Meat

Eating high amounts of red and processed meats may increase the risk of bowel cancer. Processed meats often contain a lot of salt, which can raise blood pressure.

If you eat more than 90 grams (cooked weight) of red or processed meat a day, try to cut back to 70 grams.

• Red meat includes beef, lamb, mutton, pork, veal, venison, and goat.

• Processed meat is any meat preserved by methods like smoking or salting. This includes:

  • Sausages, bacon, and ham

  • Deli meats like salami

  • Canned meats like corned beef

  • Pâtés

To reduce your intake, try smaller portions or choose alternatives. If you have a heavier meat day, eat less on other days to keep the average at 70 grams.

Typical portion sizes:

• Sunday roast (3 thin slices of meat) – 90g

• Grilled beef steak (8 oz) – 163g

• Cooked breakfast (2 sausages and 2 bacon rashers) – 130g

• Large doner kebab – 130g

• Rump steak (5 oz) – 102g

• Quarter-pound beef burger – 78g

• Thin slice of corned beef – 38g

• Slice of black pudding – 30g

• Slice of ham – 23g

Meat and Saturated Fat

Some meats are high in saturated fat, which can raise cholesterol levels and increase the risk of heart disease. Choosing leaner cuts can help.

Liver and Liver Products

Liver is rich in iron and vitamin A, but too much vitamin A can weaken bones over time. Limit liver intake, especially if you're older or have been through menopause. Pregnant women should avoid liver due to its high vitamin A content, which can harm the unborn baby.

Eating Meat During Pregnancy

Meat can be part of a pregnant woman’s diet, but it’s essential to avoid:

• Raw or undercooked meat (risk of toxoplasmosis)

• All types of pâté (risk of listeria)

• Liver products (high in vitamin A)

• Game meats like goose or partridge (may contain lead shot)

Making Healthier Meat Choices

When buying meat, choose lean cuts. Here are some tips:

• Ask your butcher for lean options.

• Check nutrition labels on packaged meat for fat content.

• Go for skinless chicken or turkey, as they are lower in fat.

• Limit processed meats like sausages and pâtés, which are often high in fat and salt.

• Reduce meat in pastries, as they can be high in fat and salt.

Cooking Meat Healthily

Trim visible fat and skin before cooking. Here are some ways to reduce fat:

• Grill instead of fry.

• Avoid adding extra fat or oil.

• Roast on a rack so fat can drip off.

• Use less meat and add vegetables or pulses in dishes like stews and casseroles.

Storing Meat Safely

To prevent food poisoning:

• Store raw meat in clean, sealed containers on the bottom shelf of the fridge to avoid contact with other foods.

• Follow storage instructions on labels and discard meat after its "use by" date.

• Freeze raw meat before its "use by" date.

• Cool cooked meat quickly and store it separately from raw meat. Reheat only once.

• Clean surfaces and hands thoroughly after handling raw meat.

Freezing Meat Safely

You can freeze raw meat if:

• You freeze it before the "use by" date.

• You label it with the date.

• You defrost it in the microwave if cooking immediately or in the fridge if cooking later.

Cook thawed meat until steaming hot. Keep it in a sealed container to prevent bacteria from spreading.

If you cook thawed raw meat thoroughly, you can refreeze it, but never reheat meat more than once.

Cooking Meat Safely

Follow cooking instructions carefully. Do not wash meat, as this can spread bacteria. Cook meat thoroughly to kill harmful bacteria.

Meats that need thorough cooking:

• Poultry (like chicken and turkey)

• Pork

• Offal (including liver)

• Burgers and sausages

• Kebabs

• Rolled joints of meat

Whole cuts of beef or lamb can be rare (pink inside) as long as they are cooked on the outside.