Meat is a great source of protein and nutrients. While plant-based diets have become increasingly widespread, meat often makes its way to at least one meal per day. In the American diet, it’s typically the focal point of the meal. But is it healthy to eat meat every day?
Whether you eat it occasionally or for breakfast, lunch, and dinner, we asked two experts for their insight on the health impacts of meat.
Is Meat ‘Healthy’?
“Healthy is a nuanced term with different meanings depending on who you ask,” says Rosemary Trout, program director of culinary arts and food science at Drexel University. Meat is a great source of protein that has all of the essential amino acids, and it also contains nutrients like vitamin B12, iron, and zinc.
“Protein in animal meat is absorbed and assimilated more efficiently compared to other sources, like plant-based protein,” Trout says. You can still get all of your amino acids through plant-based foods, but you’ll need to pair complementary proteins (such as rice and beans) to get all the nutrients you need.
From poultry and beef to pork, lamb, and bison, there’s a lot of variety among different meats. In addition to protein and nutrients, meat also has fat and cholesterol. “Too much fat can cause weight gain, which can cause metabolic disorders, and has an impact on blood triglycerides and cholesterol,” Trout says.
Additionally, some meat, like bacon and deli meat, can be highly processed. “Meat that has added ingredients like salt, sugar, nitrates, or added fat because it is part of a cured, prepackaged, or frozen meal, still delivers protein, but you will also get other ingredients that might not be good on a daily basis.”
There’s a system for rating foods based on how processed they are, called NOVA. It has four groups, ranging from unprocessed and minimally processed to ultra-processed. Cuts of meat like steak and poultry are considered group 1, while bacon, beef jerky, and cured meat are part of group 3 and are considered processed. Prepared products like burgers, hot dogs, and chicken nuggets are considered ultra-processed.
How Much Meat Is Healthy To Eat?
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. This is the minimum amount people should consume, and it will vary based on other factors, like their activity level. According to the Dietary Guidelines for Americans, it’s recommended to consume a total of 26 ounces of meat, poultry, and eggs per week.
“While people don’t have to eat meat every day, if they eat appropriate portions along with nutrient-dense foods that fit into a healthy diet, eating meat every day can be acceptable,” says registered dietitian Lauren Manaker.
Many people, though, are eating large portions of meat that exceed these recommendations. According to the American Cancer Society, a serving size of meat is 3 to 4 ounces, which is much smaller than most people consume at any given meal. To reduce portion sizes, Manaker recommends combining meat with plant-based proteins.
Recommendations For Eating Meat
“If you are looking for minimally processed food that is high in protein, you can certainly make a case for eating meat every day,” Trout says. She recommends looking where meat falls on the NOVA classification system and seeking out options with a low number. “Stick with fresh or case-ready meats and cook them yourself.”
In addition to portion size, Manaker recommends limiting ultra-processed products and looking for lean cuts of meat. This includes white meat chicken for poultry, flank steak for red meat, and pork sirloin or tenderloin. And what you eat with your meat is just as important. “Your sides can add fiber, micronutrients, and other important factors to your meal,” Manaker says.
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