Red Meat myths and Facts

There has been a lot of controversies surrounding consumption of red meat. Many studies have suggested red meat increased the risk of heart diseases and certain cancers. It is important to know that these studies are directed towards EXCESSIVE meat consumption. Excessive meat consumption means higher amount of saturated fats in your diet (the bad fat). Excessive consumption of anything will cause  health problems, too much sugar, too much salt, too much energy …. all have health consequences. The message that should be taken from the research is that red meat (trimmed) in healthy amounts can be eaten as a part of a balanced diet.

Australian Guide to Healthy eating suggests including lean red meat (e.g. beef, lamb, kangaroo) in your diets at least twice or thrice a week (Serving size 65g cooked OR 90 – 100g uncooked) ;especially if you have children and adolescent at home. It is an excellent source of zinc, iron, omega – 3 (readily available), B vitamins and protein. It is important to trim excessive fat off the meat before cooking and choose healthier cooking methods such as grilling which allows excessive fat to drain off. The portion size is also important to pay attention to. I grilled my lamb (120 including bone ~ 65g meat …cooked) , and served it a on a plate with salad vegetables covering ½ the plate & ¼ covered with corn

The Australian researched CSIRO total wellbeing diet which is founded on clinical studies also suggests including trimmed red meat 3 – 4 times a week to help meet nutritional requirements essential for health e.g iron, zinc & protein as well as to maintain a healthy weight. In my opinion and even if you ask other practising dietitian, you will never be asked to cut red meat out as it does form a part of your healthy diet.


100g uncooked red meat

(average of beef, veal and lamb)

Total fat (g)


Saturated (g)


Monounsaturated (g)


Polyunsaturated (g)


Omega 3 (EPA +DHA) (mg)


Nutritional content of Red meat
Saturated fat content can be reduced (by 4%) by removing the visible fat by trimming off with a sharp knife.

Did you know that Trimmed red meat was one of the first foods to receive the Heart Foundation Tick when the program (Heart Foundation) was launched in 1989.


So don’t stress and get confused with the mixed messages you hear. If in doubt consult a dietitian/nutritionist

Good Luck with Clean Eating 🙂