Eating meat in moderation is important for health. Meat provides nutrients like protein, iron, B vitamins, says Healthline. Excessive consumption -- particularly of red & processed meats -- is linked to risk of chronic health conditions like heart disease, certain cancers.
Mayo Clinic recommends consuming fish at least 2-3 times per week and include at least one portion of oily fish, rich in omega-3 fatty acids, known to support cardiovascular and brain health. Good choices: Salmon, sardines, mackerel, trout.
Chicken & turkey are white meats. Lower in saturated fats compared to red meat, they are a healthier option when eaten in moderation. World Health Organization and Harvard TH Chan School of Public Health recommend eating poultry up to 3 times a week.
The World Health Organization advises limiting red meat (beef, lamb, pork) consumption to no more than 500 gm cooked weight per week. Regular intake of red meat, particularly in large quantities, is associated with an increased risk of colorectal cancer and cardiovascular issues.
Sausages, bacon, ham & deli meats cured via salt, smoking, preservatives, even when made at home, that should be limited or avoided altogether. According to the World Health Organization these meats are classified as carcinogenic and have been linked to a higher risk of cancer and heart disease.
A single serving of meat, poultry, or fish should be about 85 grams (3 ounces). The Mayo Clinic and CDC recommend complementing meat with vegetables, whole grains, legumes to create a more balanced plate. This helps manage calorie intake and increases the diversity of nutrients in the diet.
Grilling, baking or steaming are the healthiest ways, as they preserve nutrients without adding extra fat. The American Cancer Society recommends marinating meat before cooking, which can both enhance flavour and reduce the formation of harmful substances during high-heat cooking.
Several personal and environmental factors influence how much meat one should consume. Age, gender, activity level and individual health conditions all play a role, and it is best to consult a healthcare provider for tailored advice says Harvard T H Chan School Of Public Health.