Protein is an important part of the diet. One particularly good source of protein is meat. Red meat not only adds protein to your diet, it also is a good source of iron. There are many concerns with eating large quantities of red meat, however, as eating large quantities of red meat can increase your risk of developing heart disease, colon cancer and other health conditions. If you want to follow a diet rich in red meat, there are some steps you should take to protect your health.
Step 1
Limit your fat consumption. Although red meat provides protein, it can also be very high in fat. For example, a 6-oz. serving of broiled porterhouse steak contains 44 g of fat, the Harvard School of Public Health notes, of which 16 g are saturated fat. A diet high in fat and saturated fat can increase your risk of developing heart disease, so make sure that you keep track of the amount of fat and saturated fat you are eating. In general, it is recommended that you get less than 30 percent of your calories from fat and 7 percent of your calories from saturated fat, so make sure you limit the fat content of the other foods you eat.
Step 2
Choose leaner cuts of meat. The American Heart Association recommends that when eating red meat that you consume "choice" or "select" grades of meat and eat lean or extra-lean ground beef when you consume red meat.
Step 3
Cook red meat in ways which lowers its cholesterol and fat content. One way to do this is to trim visible fat from meat. Broil beef instead of frying it in a pan and use an oven rack which will allow excess fat to drain off the meat during the cooking process. You should also avoid charring meat, as this can cause chemical changes which increase your risk of colon cancer.
Step 4
Avoid processed meats. Processed meats, such as hot dogs, are associated with an increased risk of cancer and heart disease, U.S. News and World Report notes.
Step 5
Add whole grains, fruits and vegetables to your diet. While red meat can be a part of your diet, it is important that you not neglect other food groups. U.S. News and World Report recommends that 25 percent of your diet come from whole grains with fruits and vegetables comprising 50 percent of your food intake.
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