How much meat can we eat in a day?

The body needs nutrients every day. This can be obtained through food, be it meat, fruit, and vegetables. However, all of this has its limits, especially when it comes to eating meat. So, how much meat should you eat in a day? Check out the following reviews.

Protein and iron content in meat

Foods of animal origin, namely meat, are the best sources of protein. Meat contains all the amino acids the body needs to help repair and replace damaged tissues and cells. These amino acids are not produced by the body, so you have to get them from food. Protein contained in meat (called animal protein) is very complete compared to protein found from plants (vegetable protein).

Meat also contains iron which is important for reproductive health. Heme iron in meat is more easily absorbed and digested by the body than non-heme iron from plants. 3 ounces of white meat (fish and poultry) contains 1 milligram of iron while red meat from beef of the same weight contains 2 milligrams of iron.

For people who are on a diet, it is advisable to reduce consumption of meat. However, this does not mean that the person is absolutely not allowed to eat meat. Meat can still be consumed, but the portion must be reduced.

Eating meat is allowed every day, as long as …

In Healthy Eating, a certified nutritionist, Reed Mangels, says that every day you need about 0.8 to 1 gram of protein per kilogram of body weight. So if you weigh 60 kilograms, every day you need 48-60 grams of protein intake.

Then, Harvard Health Education recommends the amount of red meat that is safe to eat about 50 to 100 grams (equivalent to 1.8 to 3.5 ounces of meat) per day. Because, eating a lot of meat that exceeds the need can be bad for health. The impact, among others, increases the risk of heart disease and colon cancer because meat contains a lot of saturated fat.

You can divide the portion for several meals. For example, eat 35 grams of meat during the day and 35 grams of meat in the afternoon or evening. Also try to vary the types of meat served so that the nutrition is balanced and varied.

How do you choose and eat healthy meat?

Actually what is of concern is not only the amount of meat that can be consumed, the type of meat chosen is also important. This will allow you to keep eating meat and maintain good health. A healthy way to enjoy meat is to combine meat intake; it doesn't have to be red meat, other meats can be an alternative.

Here's how to eat healthy meat, such as:

If you like red meat, you can still eat it but with a healthier menu. For example, choosing lean cuts of red meat, that is, first separate the fat that sticks to the side or around the meat.
Avoid processed or packaged meats that contain preservatives, are high in saturated fat, and are high in salt, which can damage blood vessels and increase the risk of heart disease.
An alternative to red meat is white meat in poultry. Turkey or chicken pieces are high in protein and low in fat.
Fish can be an alternative source of protein besides meat from land animals. Tuna and snapper are non-oily fish that are low in fat and calories. While salmon and mackerel are oily fish, they are high in fat and calories, but they are rich in health benefits.

In addition to the type of meat choice, the way you process the meat also affects the meat content. First, rather than frying, meat is better grilled. Don't forget, place the fatty part on the grill so that the fat runs out.

To remove the fatty parts, you can boil the meat and then let it cool for a while. Then, remove the fat sticking to the meat. You can serve the meat again, for example by sautéing it with pieces of broccoli or nuts.