Meat and meat alternatives
Red meat is an excellent source of essential nutrients such as protein, iron, niacin, zinc and vitamin B12. However convincing evidence exists that red meat increases the risk of developing bowel cancer. In particular, processed meat, such as ham, bacon, pastrami, salami, bratwursts and frankfurts seem to be of most concern.
We recommend eating only moderate amounts (less than 500 g per week) of lean red meat with all the visible fat trimmed off. This is around 65g of cooked red meat (about the size of your palm), no more than 7 times a week. Most people eat bigger portions than this, so should eat it less often. Processed meat should be limited as much as possible. Lean red meat includes beef, lamb, veal, pork, kangaroo and many game meats. Alternatives to red meat should be eaten at other meals and on the other days of the week. These include poultry (such as chicken, turkey and duck with skin and visible fat removed), fish, eggs, legumes, nuts and seeds.
A serve of lean red meat is:
- 65g cooked meat
- 1/2 cup of lean mince
- 2 small chops
- 2 slices of roast meat
This should roughly fit into the palm of your hand.
Alternatives to a serve of red meat are:
- 80g of cooked chicken
- 100g of cooked fish fillet
- 2 large eggs
- 1 cup of cooked legumes, such as lentils, chickpeas, split peas, dried or canned beans
- 30g of a cup of nuts such as peanuts or almonds
Tips for a moderate and healthy meat intake:
- Buy lean cuts of meat and trim any visible fat off the meat before cooking
- Fill half your plate with vegetables and don't think of meat as the main part of the meal
- Have fish at least three times a week, such as salmon fillets and canned tuna
- Have some legume-based meals each week. Legumes include peas, beans, lentils and chickpeas. These can be added to dishes such as casseroles, soups or salads
- Remove skin from chicken before cooking
- Adapt your recipes to reduce the meat and include more vegetables. For example add carrot, celery, peas, corn and zucchini to bolognaise sauce
- Add extra vegetables to stir-fries and reduce the amount of meat
- Experiment with vegetable risottos, frittatas made with vegetables and eggs, hearty vegetable soups and vegetable curries. You can find some great recipes and ideas on the LiveLighter website.