Lifestyle

Roasted but not fried

Meat provides some very valuable nutrients including iron, zinc and Vitamin B12, all essential to immunity and well-being.
Meat provides some very valuable nutrients including iron, zinc and Vitamin B12, all essential to immunity and well-being.

SOME people just don't like tofu, or beans, or even fish. They want meat and they want it now!

If that includes you, the good news is that meat (although probably not bacon or fat-laden pork chops) can be part of a healthy diet.

In other words, there's absolutely no need to give up meat if you don't have objections to it on humanitarian grounds, although you should have a good look at the type of meat and the quantity that you are eating for both weight and health reasons.

First the good news. Meat provides some very valuable nutrients that can be tricky to get if you are a vegetarian. We're talking about iron, zinc and Vitamin B12, all essential to immunity and well-being.

However, it is true that eating too much meat can have its drawbacks too.

The results of a five-year study of half a million people, published in 2005 in the Journal of the International Cancer Institute, found that beef, lamb, pork, veal and their processed varieties such as ham and bacon, increase the risk of bowel cancer.

Those who ate two portions a day - equivalent to a bacon sandwich and a fillet steak - increased their risk of bowel cancer by 35% over those who ate just one portion a week, the study found.

This applied to people who didn't eat plenty of fresh produce too, though, with researchers adding that the risks of eating red meat were less in people who ate a lot of fibre from vegetables, fruit and wholegrain cereals.

Eating any sort of fish on a regular basis - at least 80g every other day - also had a protective effect, reducing the bowel cancer risk.

The Australian Dietary Guidelines recommends we eat meat three to four times a week - women 100g per serve and men 125g - while The Cancer Council suggests a moderate intake of 65 to 100g of cooked red meat three to four times a week.

Examples of one serve of meat are half a cup of meat, two small chops, or two slices of roast meat.

For weight control, limit portion size and balance how often you eat meat, advises Advanced Accredited Practising Dietitian Amanda Clark, author of Portion Perfection.

"Only one quarter of your meal should be meat, one quarter should be carbohydrate and half should be salad or other vegetables," she says.

If you're imagining a pork roast with crackling and apple sauce, or a fillet steak with that mouth-watering strip of fat down the side, think again.

Rather than these fat-rich treats, you want to select the leanest cuts of meat and that avoid processed meats like frankfurters or luncheon sausage that are high in fat and chemicals such as nitrates.

To reduce the fat in your serving of meat further, cook it in a way that does not add fat and also allows fat to drip away from the meat.

Ideally this would mean roasting on a rack, barbecue or grilling.

 

What not to eat

Salami and bacon: High in fat, salt and potentially carcinogenic nitrates.

Charred meat: Cancer-causing chemicals are formed during the charring, according to The Cancer Council.

Sausages: It's just too hard to control the fat content unless you find a butcher who makes a lean, diet variety. These processed treats can also be high in chemicals.

Marbled meats: These can add several hundred kilojoules to your serve.

Foie gras: Another fat- and cholesterol-rich food that is often a favourite with meat eaters.

Topics:  diet easy eating fitness food health lifestyle



Date nights under $50

ACCORDING to The Bachelor falling in love involves helicopter rides, private jets, shopping trips, and we mustn’t forget the hot tubs.

Brisbane's arts and culture events centre stage

You loved the film, now you're about to love the musical. Don't miss The Bodyguard The Musical in Brisbane this July.

THE arts and culture events you don't want to miss.

Homewares stores to fulfil your Instagram dreams

No Caption

You too can become an Insta-star with these fab stores.

Top 10 Brisbane experiences to cross off your bucket list

Do yourself a favour and get amongst the food truck scene. Eat Street is a great place to start.

A GOOD bucket list doesn’t have to span continents or cost millions.

Six mega sporting events you need to be at this year

Don't miss all the action trackside this season.

IF THERE is one thing Brisbane does damn well, it’s play host.

Six reasons to get to Brisbane this Autumn

The Brisbane Powerhouse has free comedy on Friday nights.

AUTUMN has to be up there with one of the best seasons of the year.

The best things to do in Brisbane are FREE. Yes, FREE

Mt Coot-tha is a seriously gorgeous way to start your day.

HEADING to the big smoke doesn’t have to come with a big price tag.

Tweed Midwives Group Practice celebrate their first baby

HAPPY FAMILY: Jamie and Nathan Millard with their new baby, Emme and her big sister Pippa.

The Tweed Midwifery Group Practice have welcomed its first baby.

Defying Debbie: A tribute to those who lost everything

ON SALE: Defying Debbie is at newsagents.

Tweed stories included in book to raise money for victims.

Loveable local to comeback after fire guts shop

COMEBACK: Joe Scholl is promising to re-open his business after it burned down.

Murwillumbah laundromat will re-open after fire

Local Partners

Dreamworld may supersize with 'Disneyland expansion'

OWNERS of icon Gold Coast theme park Dreamworld want to super-size the site with accommodation and entertainment to turn it into Australia’s Disneyland.

World’s strongest man reveals incredible 12,000 calorie diet

Brian Shaw won his 4th World's Strongest Man title. Source: Twitter

World’s strongest man reveals incredible 12,000-calorie diet

ABC2 slammed over football exhibition match coverage

Fans weren't too happy with ABC2's coverage of Wednesday night's game.

ABC2 slammed for coverage of soccer exhibition match

'Bulls--t!' Lisa Wilkinson grilled over Karl's pay packet

Join us for a Great Night as we Proudly present Lisa Wilkinson

“And you believe everything you read?”

Rebel Wilson trial: The secret we never could have known

Rebel Wilson outside court

“Most people wouldn’t know it exists,” she said.

Janet’s back in the ring

Marta Dusseldorp returns in season three of the TV series Janet King.

Season three of ABC's legal drama delves deeper than ever before.

How Toowoomba house prices compare in Australia

For sale sign in front of home.

Here's what $700,000 will buy you in Toowoomba, Brisbane and Sydney

One of Maryborough's most historic homes is still for sale

FULL OF HISTORY: Trisha Moulds is owner of the historic Tinana state known as Rosehill. The beautiful home is currently for sale.

It has been the scene of both joy and tragedies over the years.

The face of the Sunshine Coast's overpriced rental crisis

Alyx Wilson had to rent a $385 unit in Currimundi because the market was too competitive for cheaper rental housing. She is now renting a room from friends who own a house in Currimundi, and says its much more affordable.

Young people feel the strain in competitive, expensive rental market

WATCH: Take a tour of a tradie's dream home

5a Bruce Hiskens Court, Norman Gardens, going for $720,000. INSET: Lea Taylor.

Huge block with potential for anything

Ready to SELL your property?

Post Your Ad Here!