Eating Meat -- How much is safe?

How much meat is safe to eat?

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• By Emer Delaney - Dietitian- Has new research left you concerned about the health implications of eating red and processed meat? Read on to find out what the latest findings mean and whether you need to banish the bacon sarnie for good...

  

  The latest research from the World Health Organisation (WHO) states that processed meats can increase your risk of cancer and red meat probably poses a risk too. So is meat yet another food to avoid? The short answer to this is no, it doesn't have to be, it’s all about quality and quantity...

  The health benefits of meat

  Meat is an excellent source of protein and provides many importantvitamins and minerals, which our body needs to grow and work. Red meat, such as lamb, beef, pork and venison, is a rich source of iron and is important in preventing the condition anaemia. Eating red meat once or twice a week can fit into a healthy diet, especially for toddlers and women of reproductive age. Lean meats, such as chicken and turkey, are lean options and can play a role in maintaing a healthy weight. In addition the high protein content may help control appetite and keep you ‘fuller for longer’.  

  What is processed meat?

  Processed meat however is a different story. This refers to any meat that is preserved by smoking, curing, salting or adding preservatives. Bacon, sausages, salami, ham and pâtés are all examples of processed meats. These foods are often high in both saturated fat and salt and provide very little in the way of vitamins and minerals.  

  How much is safe to eat?

  If you eat processed or red meat every day in excess of 90g, it is receommended you reduce this in light of the possible associations with colon cancer risk. In the UK, adults should aim to have a maximum of 70g per day or 500g per week (cooked weight). To put this in context:

  Two thin slices of roast beef = 60g

  One pork sausage = 50g

  One portion Bolognese sauce = 60g

  One lamb chop = 70g

  One slice ham = 25g

  5oz minute steak = 80g   

  If you’re eating more than this, cutting down isn’t as hard as you may think. Making small swaps to your diet can help without making radical changes. Aim to have red meat just once or twice a week and swap processed meats for lentils, chickpeas, kidney beans, peas, butter beans, baked beans or haricot beans. These are less expensive, high in fibre and lower in fat. Swap lamb or beef mince for turkey or vegetarian mince in spaghetti Bolognese, lasagne and chilli con carne. Introduce more white fish such as cod, coley and haddock. Aim to have oily fish such as mackerel, herring, sardines and salmon once a week. These are great sources of healthy omega-3 oils. 

  So can I still eat a bacon sandwich?

  If you eat a bacon sandwich once a month, then there's no need to worry. A healthy, balanced diet can include protein from meat, as well as from non-animal sources such as beans and pulses. Moderation is the key.