Nutrition – getting the balance right

Red meat makes an important contribution
to a healthy, balanced diet

There is much confusion today about the role of red meat in healthy eating, including a small number of polarised consumers avoiding red meat because they fear that it is bad for their health. The red meats (beef and lamb) have a high nutrition density, in other words, they contain a wide variety of nutrients in useful amounts. Meat is an important source of B vitamins, including B-12, which is not found naturally in foods of plant origin. Meat also contributes trace elements and minerals to the diet, particularly iron and zinc.

No single food contains all the nutrients needed for good health, so the aim should be to include a wide variety of foods in the diet: balance is the key.

Lean red meat is healthy, delicious and relatively low in fat

Meat and fat

Fatty red meat and meat products are often cited as major contributors to excessive fat (particularly saturated fat) in the diet. However, over-simplistic advice that fat reduction can be achieved by simply eating less red meat is unnecessary and incorrect. The National Food Survey has estimated that red meat products contribute only 22% of the total fat in the average diet and with new initiatives in place, the fat content of red meat on average has decreased significantly over recent years. Lean red meat is actually quite low in fat at 4–8g per 100g.

Source: BNF

Healthier ways of cooking

• Choose lean cubes of beef or lamb for casseroles or kebabs
• Trim fat from meat before cooking
• Cut off any remaining fat on the meat before serving
• Try these healthier cooking methods:
  • Dry frying, grilling, roasting on a rack or stir-frying
  • Drain and discard fat from the pan before making gravy/sauce
  • Skim fat from casseroles and stews before serving
  • Dab or shake any grilled or fried food before serving

Meat and iron

The mineral iron is vital for red blood cell formation and is therefore essential at all stages of life. Too little iron in the diet can lead to the development of iron deficiency anaemia, which can make people tired, irritable and less able to concentrate. Average iron intakes in the UK have fallen over the last twenty years, due in part to lower consumption of red meat, which is the richest source of easily absorbed iron.

Offering customers responsible choices

There is no such thing as a ‘good’ food or a ‘bad’ food, there are only good or bad diets. It is widely accepted that there is a need to reduce the total fat content of the diet. Switching to lean meat, rather than reducing the number of red meat dishes on offer, can significantly reduce the contribution made by red meat.

How much iron?

On average, adult men need 8.7mg of iron a day, and women need 14.8mg. Here are some examples of how much iron various foods deliver:

Source: supplement to McCance and Widdowson’s The composition of Foods (Meat, Poultry and Game)
Source: Food Standards Agency Scotland, Meat and Livestock Commission

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