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



How to do Eat Street the right way

EVERYTHING you need to know to get the most out of your Eat Street experience and to avoid a food coma when you’re only one stall deep.

Don’t go chasing waterfalls…find them on these drives!

The Scenic Rim is just one place nearby that you'll love.

BRISBANE isn’t all bright lights and city slickers.

Science Festival seriously awesome

Don't miss the World Science Festival Brisbane!

CALLING everyone who wants to see something totally cool.

Drink where the cool kids do this summer

There are a bunch of new bars open in Brisbane, make sure you're there!

CHECK out these new funky bars.

Discover Brisbane’s laneway gems

Brisbane's laneways will surprise you.

NOT all of Brisbane City is as it seems…

Top five things to experience this summer in Brisbane

Tangalooma is amazing if you're keen for a dive, kayak or swim.

THIS summer get out and explore your capital city.

Your boots are made for walking these tours

Brisbane Greeters tours are a great way to learn the local history of the city.

YOU don’t need a bike or bus for a seriously good tour of Brisbane.

Pollie's wife shares her 94 years.

Enjoying her birthday party with close friends 94 year old Nancy Boyd at Kingscliff.  Below left: Nancy Boyd enjoys her birthday. Below right: Jack Boyd, Nancy's husband.

Friends gathered to celebrate with Nancy Boyd.

Family heartbroken as son's memorial repeatedly attacked

TRAGEDY: Gary Jenkins can't understand why a memorial for his son is continually vandalised.

A mother speaks of her heartbreak as vandals desecrate memorial.

Court date for officer caught more than four times over

An off duty police officer was charged with drink driving after his car went through a fence.

Delay for officer caught more than four times over the limit .

Local Partners

Un-American tale makes Lion weakest link in Oscars line-up

PSYCHOLOGY researchers find US films and actors most likely to win accolades at the Oscars.

Can rightful winner Midnight take out golden Gosling in Oscars?

Can Lion pip La La Land at the post in this year's Oscars? Sunny Pawar (pictured) helped bring a powerful film to the big screen.

WILL Aussie film Lion triumph or will popular La La Land prevail?

Living End, Grinspoon stars hit stage for American Idiot

Chris Cheney of The Living End stars in the Australian production of Green Days musical American Idiot at Brisbane's QPAC Theatre.

TAKE a look behind the scenes of Green Day's American Idiot musical

Baby Animals return for One Word 2017 tour

Baby Animals will play Twin Towns on Saturday, March 18 as part of their One Word national tour.

One Word is so much more for rock greats

Samuel L Jackson dismisses La La Land ahead of Oscars

Ryan Gosling and Emma Stone in a scene from the movie La La Land.

Hollywood actor and Oscars voter says Denzel should win top gong

The trick homeowners are using to buy more properties

Chantelle Subritzky leaves her home each week for Airbnb guests.

Queenslanders are going down this path to help pay their mortgages

Stunning home blends South Pacific beauty with Orient style

Immaculate residence with two outdoor living areas

Prime Tweed site sells at auction

SOLD: The old Rivers commercial retail building at 79-81 Wharf St sold at auction for $2.475 million recently.

Tweed development site sold at auction for $2.475 million

$140k damage: landlord says property trashed, contaminated

He had what he calls "the tenants from hell"

Top 6 infrastructure projects in the Tweed for 2017

The Gold Coast Airport is getting an upgrade.

Find out what's going in the Tweed.

Ready to SELL your property?

Post Your Ad Here!