Many people eat meat daily, but is it actually healthy? Experts break down the pros and cons of consuming meat on a regular basis and offer practical advice on how to do it safely.
Meat is packed with protein, vitamins, and minerals. “Meat is a great source of protein that provides all the essential amino acids,” says Rosemary Trout, program director of culinary arts at Drexel University. It also contains vital nutrients like vitamin B12, iron, and zinc.
Compared to plant-based protein, animal protein is absorbed more efficiently. However, plant-based diets can also provide all the necessary amino acids when paired correctly, such as with rice and beans.
Different types of meat, such as poultry, beef, and pork, offer a variety of nutritional benefits. But some meats can be high in fat and cholesterol, which can lead to weight gain and affect heart health. “Too much fat can cause metabolic disorders and impact your blood cholesterol levels,” says Trout.
Processed meats, like bacon and deli meat, contain added ingredients such as salt, sugar, and nitrates. These added ingredients may be harmful when consumed regularly. “Processed meats still provide protein, but they also come with ingredients that may not be good for daily consumption,” Trout warns.
Meat can be classified based on its level of processing. For example, steak and fresh poultry fall under the least processed category (group 1), while items like bacon and beef jerky are considered processed (group 3). Ultra-processed products, such as hot dogs and chicken nuggets, fall into the most processed category.
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, though this can vary depending on activity level. According to the Dietary Guidelines for Americans, it is recommended to consume 26 ounces of meat, poultry, and eggs per week.
While eating meat every day isn’t necessary, it can be acceptable if eaten in proper portions. “If you combine meat with other nutrient-dense foods, eating meat every day is okay,” says registered dietitian Lauren Manaker.
Most people eat larger portions of meat than recommended. The American Cancer Society suggests a serving size of 3 to 4 ounces, but many exceed that in their daily meals. Manaker suggests pairing meat with plant-based proteins to help control portion sizes.
Trout advises selecting minimally processed meats, such as fresh cuts, and cooking them yourself. “Stick with fresh or case-ready meats and avoid highly processed products,” she recommends. Manaker also suggests opting for lean cuts of meat, such as white meat chicken, flank steak, and pork tenderloin. Additionally, the sides you eat with your meat are just as important. “Adding fiber and micronutrients from plant-based sides can balance your meal,” she says.
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