Meat is an essential food in every daily meal. So how much meat should you eat for good health?
Meat is a nutritious food, rich in protein. It is divided into two categories: red meat and white meat. Red meat includes types of livestock such as pork, beef, goat, and lamb, while white meat includes chicken, duck, and fish.
In addition to protein, various meats also contain many important nutrients for the body’s growth and development, such as iodine, iron, zinc, vitamin B12, and omega-3 fatty acids.
However, regularly consuming certain types of meat can increase the risk of diabetes, heart disease, and some cancers.
So how much meat should you eat each day to ensure sufficient nutrition while maintaining good health?
How much red meat is healthy to eat each day?
According to the National Institute of Nutrition (Ministry of Health), red meat is a commonly consumed food in Vietnamese meals. Red meat is an important source of animal protein. Additionally, red meat is rich in various micronutrients such as iron, zinc, and B vitamins like B3, B5, B6, and B12, which help reduce the risk of anemia, enhance cardiovascular health, and improve muscle endurance.
Red meat includes livestock such as beef, pork, goat…
According to surveys on nutrition, the consumption of meat in general, and red meat in particular, has increased significantly over the past few decades.
In 2000, the average meat consumption per person was 51g/day, which rose to 84g/day by 2010, and by 2020 it reached 134.5g/day. The average consumption of red meat was 95.5g/person/day in 2020, with urban areas consuming 116.9g/day, which exceeds the recommended intake.
While red meat is beneficial, consuming it in excess increases the risk of various diseases such as high blood lipids, cardiovascular diseases, and cancer, especially colorectal cancer. Therefore, it is important to consume a balanced and reasonable amount of all food types. Additionally, a study indicated that excessive red meat consumption could impair memory in women.
According to Eat This, Not That, a study involving over 100,000 postmenopausal women found that those who consumed high amounts of processed red meat had a 20% higher risk of dementia-related mortality compared to those who ate less red meat. This is not the first study to link red meat consumption with dementia; a 2016 study found that high red meat consumption was associated with Alzheimer’s disease, based on data from ten different countries. Furthermore, another study published in the American Heart Association journal indicated that consuming unprocessed red meat could also increase the risk of death from cardiovascular diseases.
The International Agency for Research on Cancer and the American Cancer Society recommend the following:
Limit red meat consumption to no more than three times a week, with a total weekly intake of approximately 350-500g after cooking.
Daily, the intake of red meat should not exceed 70g/day (cooked meat), equivalent to about 100g/day of raw meat excluding the bones.
The UK Ministry of Health suggests that those consuming more than 90g of red and processed meat daily should reduce their intake to 70g, which is the average daily consumption in the UK. 70g is roughly equivalent to about 2 slices of grilled beef, lamb, or pork, each slice being about half the size of a sliced bread. Reducing intake to 70g can lower the risk of colorectal cancer. Avoid all processed meats like sausages and ham.
High consumption of red meat and processed meats can increase cancer risk.
According to the United States Department of Agriculture (USDA), adults who engage in less than 30 minutes of moderate physical activity each day should consume the following amounts of meat to meet their protein needs:
- Women aged 19 – 30: Approximately 156g/day
- Women aged 31 and older: Approximately 142g/day
- Men aged 19 – 30: Approximately 184g/day
- Men aged 31 – 50: Approximately 170g/day
- Men aged 51 and older: Approximately 156g/day
In addition to consuming the right amounts, we should also consider the following when choosing this type of food:
- Limit processed red meats such as sausages and canned meats.
- Choose meat from reputable sources, avoiding sickly pigs.
- Opt for lean cuts with less fat.
- When preparing this type of food, minimize frying in excessive oil or charring.
How much chicken should you eat each day?
Chicken and poultry, in general, fall under the category of white meat. This type of meat is not only popular in daily meals but is also essential during holidays, weddings, and other celebrations.
People typically consume chicken in various forms: whole chicken or just the breast. A whole chicken contains protein and fats (saturated fats and cholesterol), while chicken breast is primarily protein, with no carbohydrates and minimal fat.
You can eat chicken breast as often as you like.
As a guideline, if you consume the whole chicken, you should limit your intake to 150-200g per day.
In contrast, chicken breast is nearly fat-free, contains no carbohydrates or cholesterol, but is high in protein. This makes chicken breast an excellent choice for anyone, whether they are regular individuals or those aiming to achieve perfect muscle definition. You can eat chicken breast as often as you like in a day (approximately 400-500g) since it provides only high protein.
How many times a week should you eat fish?
Fish is the best source of omega-3 fatty acids, which are beneficial for health, helping to reduce the risk of depression, heart attacks, and cognitive decline. Experts recommend that everyone should eat fish at least twice a week, equivalent to about 340g of fish/week.
You should eat fish at least 2 times a week.
For fatty fish such as salmon, tuna, herring, and mackerel, individuals should consume at least 140g per week. Pregnant or breastfeeding women should not exceed 280g. Men and non-pregnant women can consume up to 560g of fatty fish/week.
For white-fleshed fish such as cod, flounder, tilapia, and others, you can eat as much as your body needs. However, do not consume more than 140g/week of shark and swordfish. Children, pregnant women, or those planning to conceive should avoid these two types of fish due to their higher mercury content.
