You've probably heard arguments against eating meat, ranging from animal cruelty to the effect of livestock on the environment. However, the arguments for eating meat can also be persuasive. For example, a government-funded study led by UCLA researchers supplemented the diet of Kenyan schoolchildren with meat, milk or vegetables; they discovered the children who ate meat "significantly outperformed children supplemented with milk in problem-solving ability."
Nutrients
Meat offers valuable nutrients including protein, iron, zinc and B vitamins, according to the American Meat Institute. Your body needs proteins to build healthy muscles, bones and skin, as well as produce hormones and synthesize vitamins. Meat provides you with heme-iron, a type of iron that's easier for your body to absorb than the type of iron found in non-meat sources like veggies and beans. Zinc helps your immune system function properly, while the B vitamin group helps regulate the nervous system and release energy.
Sources
Traditional sources of meat include cattle, poultry and fish. Some cuts of meat are healthier than others, however, thanks to lesser fat content. Called "lean" meats, these include cuts of beef such as top loin, top sirloin, round eye and bottom round. The leanest pork cuts include center loin, pork loin and tenderloin. In terms of poultry, the American Meat Institute recommends boneless, skinless chicken breasts and turkey cutlets.
Recommendations
The government's Dietary Recommendations for Americans offers two suggested eating plans: the DASH diet, aimed at lowering fat and sodium intake, and the basic USDA Food Guide, designed to give you as many recommended nutrients as possible. The 2,000-calorie DASH diet suggests you eat 6 or fewer oz. of lean meats per day, including cooked meat, poultry or fish. The USDA Food Guide drops that amount slightly, suggesting you eat 5.5 oz. of lean meats in a 2,000 calorie diet.
Preparation
To keep meat lean, the American Meat Institute suggests trimming away all visible fat before you cook your meat. If fat boils off or renders during cooking, drain or scrape it away to avoid ingesting it. Cooking methods, such as broiling, roasting, grilling or poaching, result in a lower-fat meal than frying. If you can, avoid serving meat with toppings or sauces that add fat and calories---breading, gravies and cream sauces are prime culprits here.
Warning
Too much red meat has been linked to the possibility of premature death. The study, published in 2009 in the Archives of Internal Medicine, found that consuming 4 oz. of red meat every day increases your chances of dying in the next 10 years by 30 percent. The study tracked half a million participants and found that daily consumption of red or processed meats boosted the danger of heart disease or cancer. The best alternative is limiting red meat and pork consumption and switching to chicken or fish if you want to eat meat on a daily basis; in fact, study participants who ate the most white-meat poultry dropped their chances of dying prematurely by 8 percent.
Member Comments