How to Eat Healthy Meat

Vegetarians are generally a healthy bunch. Compared to meat eaters, they have less heart disease and cancer, lower blood pressure – and they're slimmer. But does a good diet need to exclude meat? In fact, a little flesh on the plate needn't be a problem. But there are a few things health-conscious carnivores should know.

Meat is a good source of zinc, iron and protein. But fattier cuts are high in the saturated fat that's bad for your heart. What's more, red meat – which includes pork but not chicken – has been linked to a slightly higher risk of some cancers. And for processed meats like sausages – along with bacon, ham and salami – the cancer link is stronger.

What's not known is whether there's something in red meat that causes cancer or whether eating meat means there's less room in your diet for other foods that might help prevent cancer. It might be a bit of both.

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In any case, cancer experts recommend eating red meat no more than three to four times a week, and that you stick to a serve no bigger than 100 grams, roughly the size of a pack of cards. That leaves plenty of room for other important foods such as fish, chicken, and legumes – like peas, lentils and beans. And of course, your fruit and vegies. They're chock full of antioxidants that help counterbalance any cancer risk from meat.

One problem with meat may be the way we cook it. Cooking at high temperatures, especially over open flames, produces chemicals thought to promote cancers. This goes for fish and chicken too by the way. The good news is that marinating dramatically cuts the amount of suspect chemicals produced. An oil-free marinade based on lemon-juice or vinegar is best. Alternatively, try roasting. Along with methods like stewing or poaching, it's considered safer.

So when it comes to healthy meat eating, the advice is to stick to lean cuts and keep portions small. Eat processed meats only occasionally. And at least a few nights a week, opt for alternatives like fish chicken or legumes.