Nutrition




Nutrition

The contribution of meat to a healthy diet

Each person in the United Kingdom eats, on average, nearly 74kg of red meat and meat products each year (this includes nearly 30kg of poultry and 45kg of red meat). People like eating meat because of its taste and texture, and it is also a highly nutritious food. Lean red meats, including beef, pork and lamb, play an important part of a healthy balanced diet as they have a high nutrient density . This means that they contain a wide variety of nutrients in a relatively small amount of food. Meat is also a major source of protein.

Important nutrients derived from red meat Minerals - Click here for further information on minerals As well as being an important source of zinc and iron red meat also provides other minerals such as potassium, selenium, calcium, copper and magnesium.
Vitamins - Click here for further information on vitamins Red meat provides a significant source of a number of vitamins mainly B12 and D, but also thiamin, riboflavin, niacin and B6
Red meat also makes an important contribution to our Folate and Vitamins C & E intakes.
Other essential nutrients for a healthy diet
Fibre Fibre helps in the digestive process and is thought to lower cholesterol and help control blood glucose. The two types of fibre in food are soluble and insoluble. Soluble fibre, found in beans, fruits, and oat products, dissolves in water and is thought to help lower blood fats and blood glucose. Insoluble fibre, found in whole-grain products and vegetables, passes directly through the digestive system, helping to rid the body of waste products and possibly prevent diseases such as colon cancer.
Carbohydrates Carbohydrates primary function is to provide energy for the body, especially the brain and the nervous system. The body breaks down starches and sugars into a substance called glucose, which is used for energy by the body.
Protein Protein is required for the structure, function, and regulation of the body's cells, tissues, and organs.
Fat Fat is one of the three nutrients, along with protein and carbohydrates that supply calories to the body. Fat provides 9 calories per gram, more than twice the number provided by carbohydrates or protein. It is essential for the proper functioning of the body and provides the "essential" fatty acids, which are not made by the body and must be obtained from food. Healthy skin and hair are maintained by fat. The amount of fat in red meat is actually much lower than most people think. Fat content has been considerably reduced over the last few decades. These reductions have been achieved by breeding techniques on the farm and new butchery techniques, which trim off most of the fat. Fat content of fully trimmed raw red meat per 100g
	• beef typically contains only 5% fat • pork only 4% fat • lamb only 8% fat
Fresh, lean red meat is not a major contributor of fat, saturated fat or cholesterol to the diet.
	Only 6% of our total fat intake 7% of saturated fat intake and 10% of our cholesterol intake comes from lean red meat.

About half of the fat found in red meat is in the unsaturated form that is believed to be healthier. Surveys show that meat is a major contributor of mono-unsaturated fat in the diet.

Salt

Salt is naturally low in fresh red meat salt however processed meat products such as burgers and sausages have higher levels. The contribution from each type of meat product to total salt in the diet is low when viewed in the context of their low frequency of consumption.
Maintaining a healthy balance
We all need a healthy, balanced, nutritious diet, but certain groups of people, including under-fives, teenagers, slimmers, pregnant and menstruating women plus the elderly, may be more at risk of becoming deficient in some of the important nutrients found in red meat. No single food contains all the nutrients needed for good health, so it is important to include a wide variety of different foods every day. There are five main food groups

1. 2. 3. 4. 5.	Meat, fish and alternatives - foods included in this group are: beef, pork, lamb, salmon, trout, pulses and eggs. Fruit and vegetables – along with all fruit and vegetables other foods included in this group are fruit juice, beans & pulses Bread, other cereals and potatoes – choose wholegrain varieties of bread and cereals for the benefit of containing more fibre and being more filling Milk & dairy foods – choose semi skimmed or skimmed Food or drink containing fat or sugar
Click here for more information on the main five food groups and a portion guide of how much to eat for a healthy balanced diet.
		Proportional composition of balanced diet

		Source: MLC

For further information Websites, publications and services: Meat and Health Website Food Standards Agency - Eat well, be well Nutrient content of red meat Nutrient content table for each cut of red meat