Red meat how many times a week

Introduce more white fish such as cod, coley and haddock. Aim to have oily fish such as mackerel, herring, sardines and salmon once a week. These are great sources of healthy omega-3 oils. A healthy, balanced diet can include protein from meat, as well as from non-animal sources such as beans and pulses.

Moderation is the key. Build meals around vegetables and add a little meat in, rather than the other way around. For example, reduce the amount of meat in stews and curries, and bulk up with extra vegetables, pulses and grains. Devise a way of curbing your meat intake that works for you. For example, consider eating meat only on weekends, or restricting meat to one meal per day. Add cheese!

Simple roasted vegetables taste amazing sprinkled with a strong cheese, such as mature cheddar, towards the end of the cooking time. In sandwiches, swap salami, ham or other processed meats with canned tuna, sardines or mackerel, or use roast chicken. If you love bacon, fry one rasher until crisp, chop into pieces and add to a salad, omelette or pasta dish. The following swaps could help:. You could also swap lamb or beef mince for turkey or vegetarian mince in your spaghetti bolognese, lasagne and chilli con carne.

Try to have a meat-free day each week. Swap red or processed meat for fish or shellfish, or have a vegetarian meal. Page last reviewed: 15 March Next review due: 15 March Red meat and the risk of bowel cancer - Eat well Secondary navigation Food and diet Nutrition and food groups Eating a balanced diet 8 tips for healthy eating The Eatwell Guide Food labels Food labelling terms Reference intakes on food labels Starchy foods and carbohydrates Dairy and alternatives Meat in your diet Fish and shellfish The healthy way to eat eggs Beans and pulses Water, drinks and your health Eating processed foods.

Why 5 A Day? Is a common pain reliever safe during pregnancy? Can vaping help you quit smoking? January 2, Print This Page Click to Print. Peter Harris. Pip Moss. Jeff Greene. You might also be interested in…. Free Healthbeat Signup Get the latest in health news delivered to your inbox! Sign Up. Close Thanks for visiting. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

I want to get healthier. Close Health Alerts from Harvard Medical School Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Close Stay on top of latest health news from Harvard Medical School. A plant-based diet that includes lots of fruits, vegetables, grains, legumes and nuts is ideal, like the Mediterranean diet , which also includes fish and other white meats. From health complications to how it impacts the environment, here are four reasons to cut back on red meat:.

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