Meat: What Kinds and How Much to Eat — Healthy For Life Meals | Fresh & Healthy Meal Plan Delivery (2024)

FAQs

What is a healthy amount of meat per meal? ›

For example, for people who eat meat, the amount recommended as part of a healthy meal is 3 to 4 ounces – it will look about the same size as a deck of cards.

As far as meat options go, consuming leaner, less-processed meats more often than fattier and processed meats (like hot dogs, sausages, bacon and deli meats) is recommended. "Fattier and processed meats typically contain more saturated fat and sodium than leaner cuts of red meat, chicken and turkey," Sollid says.

It is recommended that people who eat more than 90g of red and processed meat per day should reduce this to 70g or less. There is no official guideline on the amount of white meat we should be eating, provided your diet is healthy and balanced overall.

The American Heart Association recommends limiting meat intake (ideally nonfried fish, shellfish, poultry without skin and trimmed lean meats) to 5.5 ounces, cooked, per day. Enjoy red meat but limit your quantity. One portion is 3 ounces, or about the size of a deck of cards.

3 oz portion is similar in size to a deck of cards ▪ 1 oz of cooked meat is similar in size to 3 dice. A 1-inch meatball is about one ounce. 4 oz of raw, lean meat is about 3 ounces after cooking.

Steaks, pork chops, and other whole-muscle meats are the safest bet. That's because the cooking process can easily kill off bacteria on the cut's surface, while the inside of the meat is essentially sterile, protected from any potential pathogens—in theory.

Healthiest: Skinless Turkey Meat

An excellent source of niacin and vitamin B6, skinless turkey, is one of the best lean proteins to add to your meals. The nutrients found in skinless turkey meat can help support heart health, energy levels, brain function, digestion, and other bodily processes.

Dietary goal

If you eat red meat, limit consumption to no more than about three portions per week. Three portions is equivalent to about 350–500g (about 12–18oz) cooked weight.

Both pork and beef are high in proteins, fats, vitamins, and minerals. However, beef tends to have more calories, saturated fat, and cholesterol than pork. Pork may be a better choice, then, if you're trying to manage your blood cholesterol levels.

It's important to note that, whilst overall eggs can provide great health benefits, studies show that consuming up to a maximum of 3 eggs a day favoured well-balanced cholesterol levels, and 2 eggs a day favoured weight-loss in overweight individuals. So, as with everything, remember to enjoy eggs in moderation.

Is 8 ounces of meat too much? ›

However, both the World Cancer Research Fund and the American Institute for Cancer Research recommend limiting unprocessed red meat to no more than 18-ounces per week — a.k.a no more than 6, 3-ounce servings per week. And as for processed meat, the American Institute recommends avoiding them altogether.

Eating too much bacon, sausages, hot dogs, canned meat, or lunch meat—meat that has been processed in some way to preserve or flavor it—is bad for health, according to experts. A number of studies have found links between processed meat and various forms of cancer, as well as heart disease and diabetes.

Lean meats include skinless chicken breast, the white meat part of the turkey, and lean cuts of beef. Leafy greens, green tea, and bright vegetables can help reduce swelling and turn off fat-storage genes. Bright, colorful vegetables also add color and crunch to the meal plan.

How much meat should you eat? The amount of meat that's recommended to consume as part of a balanced diet can be thought of as an amount per meal as well as a weekly total. For example, the general recommendation for a portion of meat at a meal is about 3 to 4 ounces or the size of a deck of cards.

A standard serve is (500–600kJ): 65g cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100g raw) 80g cooked lean poultry such as chicken or turkey (100g raw) 100g cooked fish fillet (about 115g raw) or one small can of fish.

When cooking something like steak, turkey or pork, where meat is the main dish of the meal and paired with a few side dishes, we recommend about 1/2 pound (eight ounces) per person, or up to 3/4 (12 ounces) pound for bigger appetites and those who love leftovers.