Food group
Red and Processed Meat
Red meat provides protein, iron and B12, but processed meat and large amounts of red meat are linked to bowel cancer — UK advice is to limit to about 70 g a day.
What it is
Red meat includes beef, lamb, pork and goat. Processed meat is meat preserved by smoking, curing, salting or adding preservatives, such as bacon, ham and sausages.
What it does
Red meat provides protein, iron (in a form that is well absorbed), zinc and vitamin B12, which support blood, immunity and energy.
Good sources
Beef, lamb and pork provide red meat; leaner cuts are healthier. Processed meats include bacon, ham, sausages and salami.
Deficiency and who is at risk
Red meat is a useful source of iron and B12, so people who eat little or none should make sure they get these from other foods such as pulses, fortified cereals, eggs and dairy, or supplements where needed.
Balance
Can you have too much?
Eating a lot of red and especially processed meat is linked to a higher risk of bowel cancer. UK advice is that people eating more than about 90 g a day cut down to around 70 g, and to limit processed meat.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Red and Processed Meat: frequently asked questions
How much red meat is safe to eat?
UK advice is that if you eat more than about 90 g of red and processed meat a day, you cut down to around 70 g a day, and keep processed meat to a minimum, because of the link with bowel cancer.
Is processed meat worse than red meat?
Processed meats such as bacon, ham and sausages carry a stronger link with bowel cancer than unprocessed red meat, so it is best to eat them only occasionally and in small amounts.
Related
More on food groups and nutrition
Sources
Where this is drawn from
- NHS — Eat well (Eatwell Guide)
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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