Meat is an important part of many people's diets. "Meat is a high-quality protein source, providing all the amino acids needed for muscle growth and repair, as well as many other bodily functions," says Rob Hobson, a nutritionist and author of Unprocess Your Life: Break Free from Ultra-Processed Foods for Good.

However, recent research shows that vegetarians and vegans are healthier. They have a lower risk of heart disease, cancer, and premature death, and also tend to have better blood pressure, blood sugar, and body mass index (BMI).

This may be because people who follow a plant-based diet tend to take better care of their health, exercise regularly, eat plenty of fruits and vegetables, and avoid sugar, alcohol, and tobacco.

Eating meat is not necessarily bad. The key is to choose meat wisely, such as choosing lower-fat meats and sausages. “Eating meat has many health benefits,” says Hobson. “I recommend eating meat in moderation and limiting red meat and processed meat.”

Choose pork loin over pork belly

Pork loin is much lower in saturated fat than pork belly. It is leaner, has more protein (about 30g per 100g compared to 25g in pork belly), and provides more B vitamins, zinc, and iron because the fat in pork belly dilutes these nutrients.

Healthy way to eat: Pork loin is great for kebabs. Try pairing it with pineapple and spring onions, then topping it with honey and soy sauce.

Serving size: 90g

How many times per week: No more than 5

Steak: Replace beef ribs with beef tenderloin

Beef tenderloin is much lower in fat than beef ribs, with 10g of fat per 100g compared to 21g. Beef tenderloin is also lower in saturated fat, reducing the risk of heart disease when consumed in large quantities. Tenderloin steak is also lower in calories due to its low fat content. While both meats contain nutrients like iron, zinc, selenium and B vitamins, beef ribeye may have lower levels due to its high fat content.

Healthy way to eat it: Grill it simply and pair it with a roquette salad and Parmesan cheese, using chimichurri sauce or salsa verde instead of béarnaise.

Serving size: 90g

How many times per week: No more than 5

Beef tenderloin is much lower in fat than beef ribeye. Photo credit: Pexels

Ham: Choose fresh cooked ham over sliced ​​ham

Ham from a butcher's has less sodium and preservatives than the kind sold in supermarkets. Sliced ​​ham is often higher in salt and may contain nitrates, a preservative that helps prevent bacteria but can create cancer-causing chemicals in the body. Heavily processed ham may contain fewer vitamins and minerals.

Healthy way to eat: Ham is already cooked, so eat it separately with new potatoes and a homemade salad.

Serving size: 50g (two slices)

How many times per week: No more than five

Chicken: Choose skinless thighs over wings

Chicken wings are higher in fat because they have skin, and they usually contain less protein than skinless thighs. Skinless thighs are lower in saturated fat and calories. Both provide zinc and vitamin B6, but chicken thighs may have slightly higher levels.

Healthy ways to eat: Chicken thighs are more tender than chicken breasts, making them great for curries and tagines – or marinated with herbs and spices, then grilled.

Serving size: 3 oz

How many servings per week: There are no specific guidelines for white meat, other than choosing lean cuts. Eat a variety of protein sources including eggs, fish, beans and pulses, and limit red and processed meats.

Bacon: Swap salami for Parma ham

Parma ham is made from pork and salt, and goes through a long drying process to enhance its natural flavour without preservatives. Salami is more processed with nitrates or nitrites to prevent bacteria and improve colour. These additives can pose health risks, especially when consumed in large quantities and cooked at high temperatures. Parma ham is lower in saturated fat and calories than salami, making it a healthier option.

Healthy way to eat it: Try it on a green salad; it's also delicious paired with burrata and peaches.

Serving size: 30g

How many servings per week: The government recommends limiting processed meat to 70g a day.

How much meat is okay to eat?

Health experts advise limiting red meat (beef, lamb, pork) and processed meat (sausages, bacon and ham) because of links to heart disease and some cancers.

The recommended amount of red and processed meat is 70g a day – that's about two rashers of bacon, one sausage or three slices of ham.

"It doesn't matter what kind of sausage or bacon you eat," says Hobson. “Even artisan sausages are unhealthy in large quantities. The same goes for unsmoked and nitrite-free bacon, which is still high in salt and saturated fat. Choose what you like, but don’t overdo it.

“Choose lean cuts (to reduce saturated fat) and eat less red and processed meat, and more plant-based proteins like beans and legumes,” advises Hobson.

However, the 70g per day recommendation doesn’t apply to chicken and turkey. There are no official guidelines for how much white meat you should eat, but pre-cooked chicken and turkey packets count as processed meat, so should be limited.

Thu Hien (According to The Telegraph)