Just like everything else in the nutrition world, it’s all about moderation. There have been some far-fetched claims that red meat can cause some certain types of cancers and other chronic illnesses, however, this isn’t entirely true. Red meat is the darker meat of the world and common ones eaten are steak, beef, lamb, pork, and kangaroo.
Red meat is usually higher in bad fats and is easier for companies to process these items to make them tasty but unfortunately not provide us with a lot of nutritional value. Foods such as sausages, salami, wurst are all processed red meats. The link between processed foods and poor heart health and weight management is well known within the research. The Australian dietary guidelines have released a statement on red meat consumption saying that an individual should aim to consume no more than 450g of red meat a week. That is a limit of no more than 4-5 serves a week, roughly.
This doesn’t account for all red meat, and they do provide a lot of quality nutrients. Red meat is one of the best sources of protein, iron, and B vitamins. Protein helps us feel fuller for longer and is important for growing and maintaining our muscle. Iron helps deliver oxygen to our muscles so they can work and having a low iron intake will leave you feeling tired and fatigued. Finally, B vitamins help with producing energy so that we can perform the movements we perform daily.
Tips for Red Meat Consumption
- Always eat lean red meat OR cut off the excess fat of the meat
- Aim to buy fresh meat from the Deli or Butcher
- Try to have no more than 4-5 servings of red meat a week
- Include a variety of other protein sources like chicken, turkey, eggs, dairy
- Slowly reduce the portion size if red meat is making up more than ¼ of your plate
This week’s recipe: Try some Kangaroo and Stir Fry Vegetables for lunch or dinner this week. Kangaroo is a little tougher than other red meats to chew but provides a stronger flavour and is also one of the leaner red meats you can buy. It’s up to you whether you want to serve it with some rice or not but give this a try, especially if you have never eaten Kangaroo before! Enjoy!
If you have any questions about your diet or would like one-on-one dietary advice from your Able Dietician, send us a message letting us know what you’re after and we’ll be in touch to help you achieve your goals!
Reference: Bronzato, S., & Durante, A. (2017). A Contemporary Review of the Relationship between Red Meat Consumption and Cardiovascular Risk. International journal of preventive medicine, 8, 40. https://doi.org/10.4103/ijpvm.IJPVM_206_16
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