How To Get The Nutrients You Need Without Eating As Much Red Meat

How To Get The Nutrients You Need Without Eating As Much Red Meat The average Australian eats 81 grams of red meat a day, while the planetary diet recommends just 14%. Napocska/Shutterstock

If you’re a red meat-eater, there’s a good chance you’re eating more of it than you should. At last count, Australians ate an average of 81 grams of red meat per day. (2.86 oz.)

The planetary health diet was developed by researchers to meet the nutritional needs of people around the world, while reducing food production’s environmental impact. It recommends reducing our red meat intake to around 14g (less than 1/2 oz) a day. That’s around 100g (3.5 oz.) of red meat a week.

Australia’s dietary guidelines are more conservative and recommend limiting red meat intake to a maximum of 455g a week, or 65g a day, to reduce the additional cancer risk that comes from eating large quantities of red meat.

So, what should you eat instead? And how can you ensure you’re getting enough protein, iron, zinc and vitamin B12?

Protein

Animal sources of protein provide essential amino acids, which the body uses to make muscle, tissue, hormones, neurotransmitters and the different cells and antibodies in our immune system.

The planetary health diet offers a good blueprint for gaining enough protein from a variety of other animal sources. It recommends eating, on average:

  • 25g of chicken per day
  • 28g of fish per day day
  • 1.5 eggs per week
  • 200g of milk per day day
  • 50g of cheese per day.

In addition to the 14g of red meat in the planetary health diet, these foods would provide a total of 45g of protein per day, which is around 80% of our daily protein needs from animal sources.

The remaining protein required (11g) is easily met with plant foods, including nuts, legumes, beans and wholegrains.

food Nuts are a good alternative to meat. Eakrat/Shutterstock

Iron

Iron is essential for many of the body’s functions, including transporting oxygen to the blood.

Iron deficiency can lead to anaemia, a condition in which you feel tired and lethargic.

Pre-menopausal women need around 18 milligrams a day, while men only need 8mg. Pre-menopausal women need more iron because of the blood they lose during menstruation.

So, how can you get enough iron?

Beef, of course, is a rich source of iron, containing 3.3mg for every 100g.

The same amount of chicken breast contains 0.4mg, while the chicken thigh (the darker meat) contains slightly higher levels, at 0.9mg.

Pork is similarly low in iron at 0.7mg.

But kangaroo will provide you with 4.1mg of iron for every 100g. Yes, kangaroo is a red meat but it produces lower methane emissions and has one-third the levels of saturated fat than beef, making it a healthier and more environmentally friendly alternative.

Plant protein sources are also high in iron: cooked kidney beans have 1.7mg and brown lentils have 2.37mg per 100g.

How To Get The Nutrients You Need Without Eating As Much Red Meat Kidney beans and lentils are good sources of iron. Hermes Rivera

If you wanted to cut your red meat intake from the 81g average to the recommended 14g per day while still getting the same amount of iron, you would need to consume the equivalent of either 50g of kangaroo, 100g of brown lentils or 150g of red kidney beans per day.

Zinc

Zinc is an essential mineral that helps the body function optimally. It affects everything from our ability to fight bugs, to our sense of smell and taste.

Zinc requirements are higher for men (14mg a day) than women (8mg a day) due to zinc’s role in the production and development of sperm.

Of all meat sources, beef provides the most zinc, at 8.2mg per 100g.

Chicken breast provides just 0.68mg, while the chicken thigh has 2mg.

In kangaroo meat, the levels of zinc are lower than beef, at 3.05mg.

The richest source of zinc is oysters (48.3mg).

Beans such lentils, red kidney beans and chickpeas all provide about 1.0mg per 100g.

To meet the shortfall of zinc from reducing your red meat intake, you could eat 12 oysters a day, which is unlikely. Or you could eat a combination of foods such as 150g of red kidney beans, one serve (30g) of zinc-supplemented cereals like Weet-bix, three slices of wholegrain bread, and a handful of mixed nuts (30g).

Vitamin B12

Vitamin B12 is important for healthy blood and nerve function. It’s the nutrient of most concern for people cutting out meat products as it’s only found in animal sources.

Requirements of vitamin B12 are the same for both women and men at 2.4 micrograms (mcg) a day.

Beef and kangaroo provide 2.5mcg per 100g serve, while chicken and turkey provide about 0.6mcg.

Dairy products also contain vitamin B12. One glass of milk would give you half your daily requirement requirement (1.24mcg) and one slice of cheese (20g) would provide one-fifth (0.4mcg).

How To Get The Nutrients You Need Without Eating As Much Red Meat A glass of milk would provide half the vitamin B12 you need in a day. AntGor/Shutterstock

Vitamin B12 can be found in trace amounts in spinach and fermented foods, but these levels aren’t high enough to meet your nutritional needs. Mushrooms, however, have consistently higher levels, with shiitake mushrooms containing 5mcg per 100g.

To meet the shortfall of vitamin B12 from reducing red meat intake, you would need to eat 75g kangaroo per day or have a glass of milk (200ml) plus a slice of cheese (20g). Alternatively, a handful of dried shiitake mushrooms in your salad or stir-fry would fulfil your requirements.

Don’t forget about fibre

A recent study found fibre intakes of around 25 to 29g a day were linked to lower rates of many chronic diseases such as coronary heart disease, type 2 diabetes, stroke and bowel cancer.

Yet most Australian adults currently have low dietary fibre levels of around 20g a day.

By making some of the changes above and increasing your intake of meat alternatives such as legumes, you’ll also be boosting your levels of dietary fibre. Substituting 100g of lentils will give you an extra 5g of fibre per day.

With some forward planning, it’s easy to swap red meat for other animal products and non-meat alternatives that are healthier and more environmentally sustainable.The Conversation

About The Author

Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, University of South Australia

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Recommended Books:

The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind -- by Peter Wayne.

The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind -- by Peter Wayne.Cutting-edge research from Harvard Medical School supports the long-standing claims that Tai Chi has a beneficial impact on the health of the heart, bones, nerves and muscles, immune system, and the mind. Dr. Peter M. Wayne, a longtime Tai Chi teacher and a researcher at Harvard Medical School, developed and tested protocols similar to the simplified program he includes in this book, which is suited to people of all ages, and can be done in just a few minutes a day.

Click here for more info and/or to order this book on Amazon.


Browsing Nature's Aisles: A Year of Foraging for Wild Food in the Suburbs
by Wendy and Eric Brown.

Browsing Nature's Aisles: A Year of Foraging for Wild Food in the Suburbs by Wendy and Eric Brown.As part of their commitment to self-reliance and resiliency, Wendy and Eric Brown decided to spend a year incorporating wild foods as a regular part of their diet. With information on collecting, preparing, and preserving easily identifiable wild edibles found in most suburban landscapes, this unique and inspiring guide is a must-read for anyone who wants to enhance their family's food security by availing themselves of the cornucopia on their doorstep.

Click here for more info and/or to order this book on Amazon.


Food Inc.: A Participant Guide: How Industrial Food is Making Us Sicker, Fatter, and Poorer-And What You Can Do About It -- edited by Karl Weber.

Food Inc.: A Participant Guide: How Industrial Food is Making Us Sicker, Fatter, and Poorer-And What You Can Do About ItWhere has my food come from, and who has processed it? What are the giant agribusinesses and what stake do they have in maintaining the status quo of food production and consumption? How can I feed my family healthy foods affordably? Expanding on the film’s themes, the book Food, Inc. will answer those questions through a series of challenging essays by leading experts and thinkers. This book will encourage those inspired by the film to learn more about the issues, and act to change the world.

Click here for more info and/or to order this book on Amazon.


enafarzh-CNzh-TWnltlfifrdehiiditjakomsnofaptruessvtrvi

follow InnerSelf on

facebook-icontwitter-iconrss-icon

 Get The Latest By Email

{emailcloak=off}