How Often Should You Eat Red Meat Per Week

How Often Should You Eat Red Meat Per Week – Experts say eating meat every day is not a bad thing – as long as you choose the right kind.

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How Often Should You Eat Red Meat Per Week

How Often Should You Eat Red Meat Per Week

If you are a meat lover, you may cry at the thought of giving up your favorite food. Although there are benefits to a plant-based diet (which may include animal products but is based on fruits, vegetables, nuts, seeds and legumes) you can still eat meat and maintain a healthy lifestyle.

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“You can eat meat every day and live a healthy life,” says Mia Syn, RD. “Meat is an excellent source of protein, but you want to be careful about what you eat and how often.”

Of course, you may have other reasons for eating less meat, such as wanting to avoid worrying about natural resources, protecting animal welfare, or saving money. And in terms of food alone, here’s what to expect (both good and bad!) when you eat meat every day.

Meat has nutritional value that can help you live a healthy life. Here are some of the health benefits you get when you eat a healthy diet.

Meat is known for being high in satiating protein. Protein plays many important roles in your body. It is involved in the production of muscle, tissue, hormones, transport molecules and antibodies, according to Ohio State University’s Wexner Medical Center.

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It also provides you with energy and essential amino acids. Getting your protein from animal products can be beneficial because animal proteins are complete proteins, meaning they contain all nine essential amino acids.

But, not all sources of animal protein are good choices. It is important to choose meats that provide protein without too much unhealthy nutrients – such as saturated fat or sodium. To get your protein from animal sources, Ohio State University recommends looking for solid, unprocessed sources such as:

“If you eat lean meats and poultry that are prepared with little or no added sugar, saturated fat and sodium in the recommended portions to meet your dietary needs, you will -experience positive effects such as greater satiety, easier weight control and better energy,” says Syn.

How Often Should You Eat Red Meat Per Week

Protein is digested slowly in your stomach, according to the American Heart Association (AHA). It helps you feel fuller for longer – even if you don’t eat a lot of calories.

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“A little protein at every meal will help you feel full,” says Joan Salge Blake, RDN, professor of nutrition at Boston University and host of the nutrition, health and wellness podcast Spot On ! helps you monitor your weight and feel better about it. Few calories, which is useful. “

Of course, you can get protein from a variety of sources (including plant-based foods) to accomplish this goal, but lean meats can be a good choice.

“In addition to providing high protein, meat provides many nutrients that are difficult to obtain elsewhere,” Syn said. “For example, the heme iron found in animal foods is more easily absorbed by the body than the non-heme iron found in plant-based foods such as beans and vegetables.”

Meat, poultry and seafood contain both heme and non-heme iron, according to the National Institutes of Health (NIH). Your body needs iron for growth and development and to make hemoglobin and myoglobin, the proteins that carry oxygen to your muscles.

How Often Should You Eat Red Meat?

Low iron can cause iron deficiency anemia, which has symptoms such as weakness, fatigue, impotence, stomach upset and problems with concentration or memory. People with iron-deficiency anemia also have a harder time fighting off pathogens and infections, according to the NIH.

Meat can help you absorb B vitamins, which support your metabolism and help your body produce energy, according to the Academy of Nutrition and Dietetics.

In particular, vitamin B12 is found in animal foods such as lean meat. It is necessary to create red blood cells and DNA, according to Harvard T.H. Chan School of Public Health. It also plays an important role in the production of red blood cells and DNA.

How Often Should You Eat Red Meat Per Week

Among vegetarians and vegans, 62 percent of pregnant women, up to 86 percent of children, up to 41 percent of teenagers and up to 90 percent of those an adult with vitamin B12 deficiency in February birth. 2013 in Nutrition Reviews

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Vegetarians and vegans should take precautions to avoid deficiency, such as taking regular B12 supplements.

Of course, eating meat regularly can also have unwanted effects – especially if you choose the wrong kind. This is what you should check if you eat meat every day.

Some types of meat are high in saturated fat, which is unhealthy if you eat too much of it, such as U.S. National Library of Medicine (NLM).

Too much saturated fat can raise your LDL (bad) cholesterol and increase your risk of heart disease or stroke. It can also cause weight gain – fat has 9 calories per gram, which is more than twice the amount of carbohydrates and protein.

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Limit saturated fat to no more than 10 percent of your daily calories, according to the Dietary Guidelines for Americans. That means if you eat 2,000 calories a day, you will have more than 200 calories (22 grams) of saturated fat.

To reduce your risk of heart disease, limit saturated fat to less than 7 percent of your daily calories — that would be just 140 calories (16 grams) from saturated fat, according to the NLM. To put that in mind, three slices of cooked bacon contain about five grams of saturated fat.

Processed meat refers to meat that has been treated for preservation or flavor, such as by salting, curing, smoking and fermentation, according to the American Cancer Society.

How Often Should You Eat Red Meat Per Week

This type of meat is classified as a carcinogen, or the cause of cancer, by the International Agency for Research on Cancer (part of the World Health Organization). The agency classifies red meat as a potential carcinogen, or something that can cause cancer.

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Experts argue about this topic and, ultimately, more research is needed, but moderation seems to be the key. People who ate red or processed meat four or more times a week had a 20 percent higher risk than those who ate it less than twice a week in an April 2019 study and International Journal of Epidemiology.

For 25 grams of processed meat per day, with about one slice of ham, the risk of colon cancer increased by 19 percent. For 50 grams per day of red meat, about a dog hot, the risk of colon cancer increased by 18 percent.

Red meat is associated with high cholesterol, which can increase your risk of stroke and heart attack, according to the Cleveland Clinic.

Try to limit your red meat to two servings a week – that’s 6 ounces or less. If you have heart disease or high cholesterol, it should be only 3 ounces or less per week. The best types of red meat are pork, steak and ground beef.

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Smoked, cured, salted or canned meats — including bacon, cold cuts, ham, sausages and frankfurters — are considered high sodium foods, according to UCSF Health. And while your body only needs ¼ teaspoon of sodium per day, the average American eats 20 times that.

Diets high in sodium are associated with a higher risk of developing high blood pressure, which is a major cause of stroke and heart disease, according to the U.S. Food & Drug Administration. Deli meat sandwiches, chicken and burgers are the main sources of sodium in the American diet.

The daily value (DV) for sodium is less than 2,300 milligrams per day. As a general guideline, 5 percent DV or less per serving of sodium is considered low while 20 percent DV or more is considered high.

How Often Should You Eat Red Meat Per Week

The limit is more than 1,500 milligrams of sodium per day for most adults, especially those with high blood pressure, according to the AHA. Reducing your sodium intake by just 1,000 milligrams per day can improve blood pressure and heart health.

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To put that into perspective, just one serving of sweet Italian sausage contains 479 milligrams of sodium — or 20 percent of the DV.

In addition to limiting your red meat and processed meat — and watching the sodium level of the meat you choose — some simple steps can help you include meat and poultry as part of a healthy diet, such as a hospital According to Mayo:

How meat and poultry are cooked is also important. Use low-fat cooking methods such as frying, frying, baking, baking and baking, according to the Mayo Clinic.

Because a lot of fat can melt during cooking, place the meat or poultry on a rack in the pan when cooking in the oven so that the fat will drip off. Add more flavor to marinades.

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If you choose to eat meat, it’s best to limit it to no more than 3 ounces per meal (about one deck of cards) — and no more than a few times a week, according to the Mayo Clinic.

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