Meat might have a bad reputation, but it can have a place in a healthy diet -- it is a good source of protein and other necessary nutrients. However, eating a large amount of meat can contribute to certain health conditions and diseases. Therefore, it is best to limit consumption, select lean sources and monitor your portions when you do consume it. Talk to your doctor about the amount of meat in your diet.
Benefits of Meat
Meat is a good source of protein, which is an essential nutrient found in every cell of your body. Protein is needed for cell repair, as well as growth and development. Meat is also a complete protein, which means it contains all of the essential amino acids, while plant-based proteins lack one or more. Additionally, meat is a good source of iron, which your body needs to regulate your red blood cells and carry oxygen to other cells. Not getting enough iron can result in anemia, and consuming lean red meat and poultry is a good way to prevent this.
Dangers of Too Much
While meat has its benefits, consuming too much has its drawbacks. A diet rich in meat might lead to the development of conditions such as high cholesterol and gout, and a diet rich in protein can put undue strain on your kidneys. While fatty cuts of meat might taste better, they can also contain a high amount of saturated fat and cholesterol, which can lead to heart disease and obesity.
How to Incorporate It
You can make meat a part of a healthy diet by following a few simple rules. First, opt for lean cuts such as round, chuck, sirloin or tenderloin beef, or if you choose poultry, choose white breast meat without the skin. Always remove any visible fat from the meat or poultry before cooking it, then drain the fat after you cook it. You should also keep an eye on your serving sizes and not eat a portion larger than 3 oz., which is the equivalent of half a skinless chicken breast or two thin slices of lean roast beef.
Additional Considerations
Most Americans typically need to cut back on the amount of meat they consume. You might try experimenting with pastas or other meatless dishes a few nights a week, or eat more fish and seafood instead of red meat or pork. If you are concerned about your intake of meat or need help designing a balanced diet, talk with your doctor or consult a licensed nutritionist for further assistance.
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