How many times a week do I need meat?

Quick Answers

Most nutrition experts recommend eating meat about 2-3 times per week as part of a balanced diet. The right amount for you depends on your age, gender, activity level, health goals, and personal preferences. Lean meats like chicken, fish, eggs and beans are excellent sources of protein, minerals like iron and zinc, and various vitamins. But too much red or processed meat may increase health risks.

How Much Meat Should You Eat?

Meat can be a nutritious part of your diet, but how much is right for you? Here are some general guidelines from health organizations:

US Dietary Guidelines

The latest Dietary Guidelines for Americans recommend the following weekly intake for protein foods like meat, poultry, seafood, eggs, beans and nuts:
– 5-7 ounces for children ages 2-8
– 5-8 ounces for children ages 9-13
– 5-7 ounces for girls ages 14-18
– 5-10 ounces for teen boys ages 14-18
– 5.5 ounces for adult women
– 6.5 ounces for adult men

This is about 2-3 servings of meat per day on a 2000 calorie diet. A serving is 3 ounces or the size of a deck of cards.

American Heart Association

The American Heart Association advises no more than 6 ounces of cooked lean meat per day as part of a heart-healthy diet. This is about 42 ounces or 2-3 servings per week.

Harvard Health

Experts at Harvard recommend limiting red meat to just 1 serving per week and avoiding processed meat altogether. They encourage fish, skinless poultry, beans, and nuts as your main protein sources.

So nutrition authorities generally agree you should aim for 2-3 modest 3-6 ounce servings of meat per week as part of a varied diet with plenty of plant proteins too.

Benefits of Eating Meat

Here are some of the potential health benefits of including lean meats like chicken, fish, eggs and beans in your diet a few times a week:

High-Quality Protein

Meat contains all 9 essential amino acids your body needs from protein but cannot make on its own. It provides the best sources of “complete” protein.

Important Nutrients

Meats provide beneficial amounts of iron, zinc, vitamin B12, niacin and other nutrients vital for good health.

Muscle Growth & Recovery

The protein in meat helps build and repair muscles. This makes it useful after exercise and for athletes.

Satiety

Protein takes longer to digest, leaving you feeling fuller than carbohydrates or fats. This can aid weight management.

Brain Function

Meat provides nutrients like iron, vitamin B12 and zinc that are important for brain development and function.

When consumed in moderation, meat can clearly provide valuable benefits as part of a balanced omnivorous eating pattern.

Potential Downsides of Eating Meat

However, regular overconsumption of certain meats may also carry some risks:

Heart Disease

Some research links eating processed meats and high amounts of red meat to increased risk of heart disease, stroke and type 2 diabetes.

Cancer Risk

The World Health Organization has classified processed meat as a carcinogen. Large amounts of red meat may also increase cancer risk.

Saturated Fat

Many meats like sausages, cold cuts and bacon are high in saturated fat and cholesterol, which should be limited for heart health.

Antibiotic Resistance

Antibiotic overuse in large meat producers contributes to the development of drug-resistant bacteria.

Environmental Impact

Meat production requires more land, water and energy than plant foods. It also emits greenhouse gases.

While meat can be healthy in moderation, it’s clear that reducing processed and red meat intake can help reduce your risk of certain diseases.

Types of Meat – Differences & Nutrition Facts

Let’s take a more detailed look at the different categories of meat, their nutritional profiles and health effects:

Red Meat

This refers to meat from mammals like beef, pork, lamb and veal. A 3.5 ounce serving contains about:

– 200-300 calories
– 25-30g protein
– 10-15g fat
– Rich in iron, zinc, B vitamins

Red meat provides complete protein, creatine and carnosine for muscle. But high intake is linked to increased colorectal cancer risk. Limit to 1-2 lean servings per week.

Processed Meat

Processed meats include bacon, sausages, hot dogs, beef jerky and cold cuts. A 2 ounce serving contains about:

– 220-250 calories
– 10-15g protein
– 15-20g fat (5g saturated)
– 800mg+ sodium
– Nitrates, nitrites

Heavily processed and high in saturated fat and sodium. Linked to heart disease, diabetes and cancer. Limit to occasional treats only.

Poultry (Chicken & Turkey)

Poultry includes chicken and turkey. A 3 ounce serving of roasted chicken breast contains:

– 140 calories
– 27g protein
– 3g fat
– Rich in B vitamins like niacin

Skinless white poultry meat is lean and low in saturated fat. A healthy protein choice that can be eaten 3-4 times per week. Leave the skin off.

Fish & Seafood

Fish and shellfish like salmon, cod, shrimp and tuna. A 4 ounce serving of grilled salmon fillet contains:

– 240 calories
– 36g protein
– 12g fat (2g saturated)
– Omega-3 fatty acids
– Vitamin D
– Selenium

Rich in healthy fats. Can reduce heart disease risk and promote brain health. Aim for at least 2 servings of low mercury fish weekly.

Eggs & Dairy

While not strictly meats, eggs and dairy products like yogurt, milk and cheese are animal-based proteins.

One large egg contains about:

– 70 calories
– 6g protein
– 5g fat

One cup of plain yogurt has:

– 150 calories
– 12g protein
– 8g fat

Nutritious options that can be eaten daily in moderation as part of balanced meals. Choose low fat varieties.

Plant-Based Proteins

Options like beans, lentils, tofu, edamame and nuts contain fiber and healthy fats without the saturated fat of meats.

A 1/2 cup serving of cooked black beans has:

– 120 calories
– 7g protein
– 0.5g fat
– 5g fiber

Key Considerations for Meat Intake

When including meat in your diet, here are some tips to optimize your health:

Limit Red and Processed Meats

The evidence suggests limiting red meat to no more than 1-2 lean servings per week, and avoiding processed meats as much as possible.

Choose Lean Cuts

Select leaner cuts of beef and pork. Trim off any excess fat before cooking. Avoid meats high in saturated fat.

Cook Meat Thoroughly

Cook meats to safe internal temperatures to destroy harmful germs. Use a meat thermometer to check.

Pair with Plant Foods

Balance meats by including plenty of fruits, vegetables, whole grains, nuts and plant proteins in your diet.

Vary Your Protein Sources

Rotate between poultry, fish, eggs, beans, yogurt, nuts and seeds for variety. This limits your exposure to any single food.

Limit Processed Meats

Avoid consuming large amounts of processed deli meats and sausages high in sodium and preservatives.

Watch Portion Sizes

Restrict meat serving sizes to about 3-6 ounces per meal, no more than 12 ounces total daily.

Following these simple tips can help ensure you gain the benefits of meat intake while minimizing any potential downsides.

How Much Meat Do Nutrition Experts Recommend Per Week?

We’ve covered the dietary guidelines. But what do individual experts and major health organizations around the world advise about weekly meat intake?

Dr. Walter Willett of Harvard University (1)

Dr. Willett, Professor of Epidemiology and Nutrition at Harvard, recommends:

– 1 serving of red meat per week (1 serving = 3 ounces cooked)
– 2 servings of poultry/fish per week
– 2-3 eggs per week
– Avoid processed meats like bacon and sausage

American Institute for Cancer Research (2)

The AICR advises no more than 18 ounces of cooked red meat per week, avoiding processed meat entirely. They recommend fish, poultry, beans and lentils as healthy protein choices.

American Heart Association (3)

The AHA recommends no more than 6 ounces per day of lean meat as part of its dietary guidance to optimize heart health. This equates to about 42 ounces or 2-3 modest servings per week.

World Cancer Research Fund (4)

This global authority on cancer prevention recommends limiting red meat to “little, if any” and avoiding processed meats completely. They endorse fish, chicken, eggs and plant proteins instead.

United Kingdom NHS (5)

UK Health officials advise eating no more than 70g of red or processed meat per day. This equates to about 500g or 1.1 pounds per week (2-3 modest servings).

Australia Dietary Guidelines (6)

The dietary guidance for Australians recommends limiting lean red meat intake to 455g per week. They also advise no more than 595g of poultry and 500g of fish per week as part of a balanced diet.

Canadian Dietary Guidelines (7)

Canada’s Food Guide endorses 2-3 servings per week of cooked fish, shellfish, poultry, lean meat and/or eggs as part of a nutritious eating pattern. They advise choosing plant-based proteins more often.

Expert/Organization	Recommended Weekly Meat Intake
Dr. Walter Willett, Harvard	1 serving red meat
American Institute for Cancer Research	18 oz red meat
American Heart Association	42 oz total meat
World Cancer Research Fund	Very little, if any, red or processed meat
UK NHS	500g (1.1 lb) red/processed meat
Australia Dietary Guidelines	455g red meat
Canada Dietary Guidelines	2-3 servings meat/eggs

While recommendations vary slightly, most authorities endorse 2-3 modest 3-6 ounce servings of meat, preferably poultry, fish and plant proteins, per week as part of an overall healthy diet. Limiting red and avoiding processed meats is consistently advised.

Conclusion

Most experts agree that 2-3 servings of meat per week can be part of a balanced omnivorous diet. Focus on lean poultry, fish, eggs and plant proteins. Limit red meat to 1-2 servings weekly and processed meats as much as possible. Aim for variety and choose unprocessed whole foods to optimize your nutrition and health. Moderation and smart choices are key when incorporating meat into your eating pattern.