How much meat is healthy to eat?

Meat can play a key role in a nutritious diet, but factors such as age, personal beliefs and health can determine how much you should eat. For most healthy adults who consume animal protein, lean meat is just one part of a nutritious eating plan. “Meat is part of a healthy diet, along with whole grains, fruits, vegetables, fish and water,” says Nina Geiker, PhD, research expert in human and clinical nutrition and head of research at the Center for Child Health in Helsingør. Denmark.e60dc2a1-f33c-4a05-9b50-8e3e8e59762991aa3288-006e-43bd-86ba-d670c55705a8 Different types of meat, including red meat, poultry and fish, offer vitamins, minerals and other nutrients essential for overall health. But it’s possible to consume too much, leading to an increased risk of certain health problems, including heart disease, colon polyps and diabetes. Serving Size A serving of meat is typically 3 to 4 ounces (oz).e60dc2a1-f33c-4a05-9b50-8e3e8e597629b4c9b0ae-9928-426d-8f00-b39f7746c 425e60dc2a1-f33c-4a05-9b50-8e3e8e597629deec95b1-be2f-42fd-86fc-a8dd77c83c26 Ideally, your serving will be a lean cut, which contains less unhealthy saturated fat and cholesterol. If you don’t have a food scale handy, a serving is about the size of a deck of cards or the palm of your hand. that contains lean meat provides high-quality protein, which can promote muscle growth and repair, immune function, and bone health. all the amino acids you need. Animal sources provide them all.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295efa4beb-5312-4ac5-b78d-59d4000ccf34 “Meats contain essential amino acids and therefore significant amounts of vitamins and minerals – providing the body with essential nutrients with a high degree of bioavailability,” explains Dr. Geiker.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a958d48c-eb79-4839-899b-9b09da49 6294e60dc2a1-f33c-4a05-9b50-8e3e8e59762929a693e5-17f4-4179-ba18-f4115ba63a13 But some evidence suggests that excessive consumption – particularly of red meat, such as beef and lamb – can lead to health risks. Animal protein can increase your intake of saturated fat, especially with a fatty cut, which is typically characterized by visible fat and marbling, which can increase your chances of developing chronic conditions like heart disease and diabetes. The benefits of eating meat are highly dependent on the quantity, preparation, and other foods consumed,” says Geiker. Focusing on lean meat is one way to consume animal protein as part of a healthy diet, says Courtney Pelitera, RD, a registered dietitian nutritionist at Live It Up in Rochester, New York. “This helps us meet protein recommendations, which helps preserve muscle mass and keeps us feeling full longer between meals,” she says. How much meat should you eat per week? The Weekly Intake Nutrition Guidelines offer a recommendation for how much animal (or plant) protein you should eat per week, rather than offering a specific meat recommendation. They suggest consuming no more than 26 ounces of animal protein per week, including lean meats and poultry, with no limits or recommendations by protein type. The U.S. Dietary Guidelines don’t provide a set amount of red meat you should eat per week, but they do note that most nutritious diets include “relatively low” consumption of red meats. For reference, groups like the American Institute for Cancer Research suggest eating no more than 18 ounces of red meat per week, which would equate to about three or four servings. Research has linked saturated fat consumption to high cholesterol levels and an increased risk of heart disease. must be carried out.e60dc2a1-f33c-4a05-9b50-8e3e8e597629232b04b5-5f0e-43ed-81c5-9e029e4173b1 When eaten in moderation, red meat can be a solid source of protein and other nutrients, such as vitamin B12, vitamin A, iron and zinc, which are important for cells and muscles. function, brain health and more, says Geiker. Nutrition experts recommend limiting processed meat – or avoiding it altogether. Federal guidelines advise that most of the animal protein in your diet come from fresh, lean sources — and less from processed meats, such as hot dogs, sausages, bacon and breakfast meats. meat.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e2d0385b-123f-43fd-8fa5-d4a50401a9a7e60dc2a1-f33c-4a05-9b50-8e3e8e597 Processed meat consumption has been associated with an increased risk of certain types of cancer, heart disease and type 2 diabetes, with evidence citing saturated fat, sodium and other additives as potential. factors.e60dc2a1-f33c-4a05-9b50-8e3e8e59762965ad9911-51c6-4f9f-968d-f6891606 430ae60dc2a1-f33c-4a05-9b50-8e3e8e5976293f47a50f-d6c5-46f1-9269-35ff17a5bf78 In addition to additives used for preservation and to reduce bacterial growth, Geiker notes that preparation methods can pose more risks. “Preparing meats at very high temperatures, frying or barbecuing can lead to the formation of harmful chemical compounds, increasing the risk of cancer,” she explains. If you want to reduce your processed meat intake, consider low-fat and low-sodium versions of lunch meats, such as chicken or turkey breast. Or replace breakfast meats like bacon and sausage with low-sodium, nitrate-free turkey. bacon.e60dc2a1-f33c-4a05-9b50-8e3e8e59762965ad9911-51c6-4f9f-968d-f68916064 30ae60dc2a1-f33c-4a05-9b50-8e3e8e5976295cfdb7d3-5925-4b11-9f49-ce21679599b9 How much poultry should you eat per week? Poultry, also known as white meat, is an animal protein from birds like chicken, turkey, and duck. Based on a 2,000-calorie-a-day diet, a standard serving of poultry three or four times a week meets current dietary guidelines, with some initial research suggesting that more frequent consumption may be linked to certain health complications, such as a higher risk of gastrointestinal cancer. .e60dc2a1-f33c-4a05-9b50-8e3e8e59762951e64f68-0ec7-48ce-922e-9be7d9f3999 ce60dc2a1-f33c-4a05-9b50-8e3e8e59762900694729-1354-47d9-81bc-65f6a6558979 “Poultry is a good source of lean meat, which we want to encourage the consumption of,” says Pelitera, with the exception of duck and goose, which tend to be higher in fat saturated than other types of poultry. Health experts like the American Heart Association suggest selecting poultry options that are lean and unprocessed, and without injected fats or brines. or skin before cooking, if possible. Additionally, baking, grilling, simmering, or roasting a whole chicken or turkey are considered healthier cooking methods than frying or breading, which introduce oil and saturated substances. fat.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293e0db8d8-3b2c-4625-ad4c-b9885e00a4 30e60dc2a1-f33c-4a05-9b50-8e3e8e59762951e64f68-0ec7-48ce-922e-9be7d9f3999c How much fish should you eat per week? Although fish is sometimes grouped more broadly into the meat category, many diet experts specifically distinguish fish and seafood from other types of meat. Federal nutrition guidelines suggest consuming at least 8 ounces of fish per person. week.e60dc2a1-f33c-4a05-9b50-8e3e8e59762951e64f68-0ec7-48ce-922e-9be7d9f39 99ce60dc2a1-f33c-4a05-9b50-8e3e8e597629315ca400-85e8-447f-a102-005748455294 In addition to offering lean protein, vitamins and minerals, the omega-3 fatty acids in fish support brain and heart health, which may reduce the risk of disease heart disease and type 2 diabetes. Additionally, fish does not contain as much saturated fat as other types of meat, especially red meat. variety.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293e0db8d8-3b2c-4625-ad4c-b9885e00a430e60dc2a1-f33c-4a05-9b50-8e3e8e59 762986cabfe4-be2b-4d70-9ee6-e748aa6ad6f1e60dc2a1-f33c-4a05-9b50-8e3e8e597629523c3ffb-e39b-4d05-adce-b6de0fefaa88 Certain types of fish may contain high levels of mercury, consumption of which may be dangerous if you are pregnant or breastfeeding. In these cases, a registered dietitian-nutritionist can help you determine which fish to eat and what weekly serving is best for you. diet, but its potential risks and benefits depend on the type, quantity and method of preparation. The nutritional guidelines indicate the number of servings of lean meats, including red meat, poultry and fish, that can be eaten, based on your calorie needs. It is generally advised to avoid processed meat and limit red meat consumption to reduce the risk of chronic disease. Additionally, experts suggest considering healthier cooking methods, like baking or grilling, when preparing your meat. If you are pregnant or breastfeeding, limit fish containing high levels of mercury.