To end 2015, the World Health Organization (WHO) released a report(PDF) stating that red meat was potentially cancerous, while processed meat was a known cause of colorectal cancer. The WHO and the American Institute for Cancer Research (AICR) now recommend limits in consumption of these meats. For a quick understanding of the report, click here.
Limiting consumption of red and processed meat doesn’t have to be a huge life-change. Below are definitions, dietary recommendations, and tips to help lower your intake in 2016!
What’s the definition of these meats? Red meat is muscle meat(PDF) that comes from mammals. Examples of red meat include hamburgers, pork, and steak, but red meat is also processed or unprocessed. Processed meat is any meat which has undergone processing including smoking, curing, salting, and chemically preserving. Common processed meats include bacon, sausage patties, chicken nuggets, jerky, lunch meats, pepperoni, and hot dogs.
Red and processed meat won’t disappear: 58% of meat consumed in the U.S. is red and 22% is processed. However, there are recommendations to limit how much we consume. The clearest recommendations come from the AICR, recommending(PDF) we only consume 18oz of red meat weekly. Consumption of 18oz(PDF) of red meat weekly has s
hown no increased colorectal cancer risk. This means we can contentedly consume 3oz of meat (the size of a card deck) 6 times per week. In contrast, the AICR and WHO recommend processed meat ONLY be consumed occasionally. This doesn’t mean to never consume processed meat: It means to save consumption of processed meat for intermittent treats– such as your Christmas ham or yearly bratwurst festival. Also remember that USDA guidelines call for women to consume 5oz of protein per day and men 6oz per day– so all meat consumption should fall within these guidelines.
How can we lower our consumption of red and processed meats? First become aware of how much you are eating by keeping a food diary for a week. If you are consuming too much, the following are suggestions to eat less:
- Replace dinner-time red meats with other protein sources:
- These include: fish, poultry, nuts, and beans. Don’t be afraid to try a grilled salmon sandwich instead of a hamburger, or a stir fry with nuts and beans instead of chopped steak.
- Switch your processed lunch meat with other easy lunches:
- Peanut Butter and Jelly
- Hummus and pita
- Leftover turkey/chicken in a sandwich
- Bean soups
- Peanut Butter and Jelly
- Eat an egg for breakfast:
- Eggs once had a bad wrap because of cholesterol content. However, they provide important vitamins, good fats, and protein. Try one for a weekend breakfast instead of sausage patties.
- Serve yourself smaller portions of red meat you enjoy:
- Instead of cooking yourself a 1/2 pound (8oz) hamburger, cook a hamburger slightly under a 1/4 pound that counts as one of your 6 weekly 3oz servings(PDF).
- Eat a variety of other foods. The more varied food you eat, the less hungry you’ll be for red/processed meat:
- Cook your veggies in a new way
- Buy a baguette or pita
to vary your whole-grains - Eat your fruits blended, frozen, and fresh
Research shows that lifestyles high in fiber and low in excess body-fat reduce our risks for colorectal cancer. So remember: reducing our processed and red meat intake are only one puzzle piece. Our overall diet will impact our cancer-risk as well.
Don’t be overwhelmed by the news on meats. Instead, make small changes that leave a big impact on your diet, health, and cancer risk.
