Protein is necessary for human health, but it can be gotten from plants or fish as well as from meat. Meat contains many nutrients, but it also contains fat and often salt or other additives. However, many people enjoy eating meat and do not want to give it up in favor of becoming vegetarians. Others do not like fish. Meat chosen wisely and eaten in moderation can be part of a healthy diet.
Eat Lean
According to the Harvard School of Public Health, people should pay careful attention to the "protein package." They cite the example of 6 oz. of porterhouse steak being a great source of protein, but also of 44g of fat, 16 of which are saturated. In comparison, six ounces of salmon has nearly as much protein, but only 18g of fat, of which four are saturated.
The healthiest meat source of protein is skinless chicken or turkey. Duck and goose are poultry with a high fat content and should be avoided, according to the U.S. National Library of Medicine. People who cannot give up beef, pork or lamb should aim for the leanest cuts and only eat it occasionally. It's also wise to avoid or eat less organ meat which, although containing many nutrients, is high in fat. (see reference #2)
Eat Less
The U.S. National Library of Medicine advises to eat no more than a serving of lean meat each day. A serving is about the size of a deck of cards. Another way to reduce meat intake is to use less than a serving per person in a one-dish meal, such as a casserole, soup or stir-fry. Reducing weekly intake even more can be accomplished by having meatless days, substituting good protein sources such as beans for the meat.
Reduce Fat
Trimming visible fat reduces the amount of fat consumed with the meat. The preferred ways to cook meat are baking, broiling, roasting or grilling. Broiling on a slotted broiler pan or grilling allows fat to drip from the meat, reducing the fat consumed. Baking or roasting meat on a raised rack in a baking dish or roaster pan achieves the same benefit.
Avoid Processed Meat
Processed meat, such as hot dogs, bacon, sausage and processed deli meats, is the most unhealthy kind of meat. According to the Cleveland Clinic, studies show people who eat processed meats regularly run a 42 percent higher risk of heart disease and a 19 percent higher risk of type 2 diabetes than people who avoid them. In addition to the saturated fat contained in all meat, processed meats are loaded with salt and preservatives, containing up to four times more sodium and 50 percent more nitrates. There are good vegetarian substitutes for bacon and sausage that taste similar to the real thing, but without the fat and nitrates.
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