Family and Consumer Sciences

Live Smart Ohio

Ohio State University Extension

meat

Reducing Saturated Fat in Your Diet But Still Eating Meat

The 2015-2020 Dietary Guidelines recommend we reduce the saturated fat in our diet.  This usually means limiting your intake of red meat, which is high in saturated fat. The problem with saturated fat is it raises our blood cholesterol level, especially the LDL (bad) cholesterol  increasing our risk of heart disease and stroke.  However, many […]

Making the New Dietary Guidelines a Part of Your Life: Protein Foods

This is the 4th post covering the 2015-2020 Dietary Guidelines for Americans key recommendations and how you can easily use them in everyday life! A Key Recommendation of the Dietary Guidelines: ““A healthy eating pattern includes… a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and […]

WRITTEN BY: Shawna Hite, Healthy People Program Specialist, OSU Extension, Family & Consumer Sciences.

REVIEWED BY: Susan Zies, OSU Extension Educator, Family & Consumer Sciences

PHOTO CREDITS:

  • Amino Acid Chain Image obtained from Wikimedia Commons. Author of image: Robinmbetz.

SOURCES:

  • Live Smart Ohio (December 2015). Digesting the association between processed meat and cancer. Retrieved from: http://livesmartohio.osu.edu/food/hite-143osu-edu/digesting-the-association-between-processed-meat-and-cancer/
  • Live Smart Ohio (March 2016). How to perceive your portions. http://livesmartohio.osu.edu/food/homonai-3osu-edu/how-to-perceive-your-portions/
  • Mayo Clinic (May 2014). Legumes, in Nutrition and healthy eating. Retrieved from: http://www.mayoclinic.org/legumes/ART-20044278?p=1

REFERENCES:

  • American Heart Association (May 2015). Protein & heart health. Retrieved from: http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Protein-and-Heart-Health_UCM_434962_Article.jsp#.V36FZ0YrLIU
  • Harvard School of Public Health (2016). Protein. The Nutrition Source. Retrieved from: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
  • Medline Plus (February 2015). Amino acids. U.S. National Library of Medicine. Retrieved from: https://www.nlm.nih.gov/medlineplus/ency/article/002222.htm
  • Medline Plus (June 2016). Dietary Proteins. U.S. National Library of Medicine. Retrieved from: https://www.nlm.nih.gov/medlineplus/dietaryproteins.html
  • Medline Plus (June 2016b). Kwashiorkor. U.S. National Library of Medicine. Retrieved from: https://www.nlm.nih.gov/medlineplus/ency/article/001604.htm
  • Murphy, C. H., Oikawa, S. Y., & Phillips, S. M. (2015). Dietary Protein to Maintain Muscle Mass in Aging: A Case for Per-meal Protein Recommendations. The Journal of frailty & aging, 5(1), 49-58.
  • National Heart, Lung, and Blood Institute (December 2013). Use herbs & spices instead of salt. U.S. Department of Health & Human Services. Retrieved from: https://www.nhlbi.nih.gov/health/educational/healthdisp/pdf/tipsheets/Use-Herbs-and-Spices-Instead-of-Salt.pdf
  • National Institute of Health (March 2008). Making & maintaining muscle: How much protein do you need? U.S Department of Health & Human Services. Retrieved from: https://newsinhealth.nih.gov/2008/March/docs/01features_01.htm
  • U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available athttp://health.gov/dietaryguidelines/2015/guidelines/
  • U.S. Department of Agriculture (2016). Protein foods. Myplate.gov. Retrieved from: http://www.choosemyplate.gov/protein-foods-nutrients-health
  • University of Rochester (2009). Visualize your portion size. Retrieved from: https://www.urmc.rochester.edu/crc/documents/VisualizeYourPortionSize12-01-09.pdf

How to Eat Less Red & Processed Meat in 2016

To end 2015, the World Health Organization (WHO) released a report(PDF)Links to a PDF document. 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 […]

WRITTEN BY: Shawna Hite, Healthy People Program Specialist

REVIEWED BY: Dan Remley, Assistant Professor, Field Specialist: Food, Nutrition, and Wellness & Amanda Woods, Healthy Finances Program Specialist.

SOURCES:

  • American Egg Board. What's in an Egg?: http://www.aeb.org/retail/registered-dietitian-nutrition
  • American Institute for Cancer Research (2015). Colorectal Cancer: Learn About Colorectal Cancer: http://www.aicr.org/learn-more-about-cancer/colorectal-cancer//
  • American Meat Institute. Processed Meats: Convenience, Nutrition, Taste: https://www.meatinstitute.org/index.php?ht=a/GetDocumentAction/i/94559%20date
  • Harvard Health Publications (2012). 6 Healthy Protein Choices when Cutting Back on Red Meat. Harvard University: http://www.health.harvard.edu/blog/6-healthy-protein-choices-when-cutting-back-on-red-meat-201206084865
  • USDA (2015). Protein-Foods. Tips for making wise choices from the Protein Foods Group: http://www.choosemyplate.gov/protein-foods-tips

REFERENCES:

  • American Institute for Cancer Research (2015). Red Meat & Processed Meat. Retrieved from: http://www.aicr.org/assets/docs/pdf/brochures/red-processed-meats.pdf
  • American Institute for Cancer Research (2012). Updated Estimates: Preventing Half of Colorectal Cancers. AICR's Cancer Research Update. Retrieved from: http://www.aicr.org/cancer-research-update/2012/october_4_2012/cru-updated-estimates-colorectal-cancers.html
  • Carrie, D. (2011). Trends in meat consumption in the United States. Public Health Nutrition, 14(4), 575-583.
  • Food and Agricultural Organizations (2008). Categories of Processed Meat Products. United Nations FAO Corporate Document Repository. Retrieved from: http://www.fao.org/docrep/010/ai407e/ai407e09.htm
  • Indiana Department of Education (2014). Guide to Processed Meats/ Meat Products/ Cheeses. Indiana.Gov. Retrieved from: http://www.doe.in.gov/sites/default/files/nutrition/criteria-guides.pdf
  • USDA (2009). News 2009: The Egg: It's a Healthy Food. Agricultural Research Service. Retrieved from: http://www.ars.usda.gov/Research/docs.htm?docid=18963
  • USDA (2015). Protein-Foods. How Much Food from the Protein Food Group is Daily? Retrieved from: http://www.choosemyplate.gov/protein-foods
  • World Health Organization (October 29, 2015). IARC Monographs evaluate consumption of red meat and processed meat. WHO Press Release No. 240. Retrieved from: http://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf
  • World Health Organization (October 29, 2015). Links between processed meat and colorectal cancer. WHO statement. Retrieved from: http://www.who.int/mediacentre/news/statements/2015/processed-meat-cancer/en/
  • World Health Organization (October 2015). Q&A on the carcinogenicity of the consumption of red meat and processed meat. Retrieved from: http://www.who.int/features/qa/cancer-red-meat/en/

Digesting the Association Between Processed Meat and Cancer

The World Health Organization (WHO) recently released the International Agency for Research on Cancer’s (IARC) report(PDF)Links to a PDF document. classifying processed meat as “carcinogenic to humans” and red meat as “probably carcinogenic to humans.” The topic appeared all over the media and raised more questions than answers. This post is intended to help LSO readers understand the […]

WRITTEN BY: Shawna Hite, Healthy People Program Specialist

REVIEWED BY: Dan Remley, Assistant Professor, Field Specialist: Food, Nutrition, and Wellness & Amanda Woods, Healthy Finances Program Specialist

SOURCES:

  • Indiana Department of Education. Guide to Processed Meats/ Meat Products/ Cheeses.
  • International Agency for Research on Cancer: Agents Classified by the IARC Monographs, Volumes 1-114. ( October, 2015).
  • International Agency for Research on Cancer: IARC Monographs on the Evaluation of Carcinogenic Risks to Humans. (2015).
  • U.S. Department of Agriculture: All about the Protein Foods Group. (August 2015).
  • U.S. Department of Health and Human Services: National Dietary Guidelines (December 2015).
  • World Health Organization: IARC- International Agency for Research on Cancer. (2015.)

REFERENCES:

  • Bouvard, V., Loomis, D., Guyton, K. Z., Grosse, Y., Ghissassi, F. E., Benbrahim-Tallaa, L., ... & Monograph Working Group. (2015). Carcinogenicity of consumption of red and processed meat. The Lancet. Oncology.
  • Chan, D. S., Lau, R., Aune, D., Vieira, R., Greenwood, D. C., Kampman, E., & Norat, T. (2011). Red and processed meat and colorectal cancer incidence: meta-analysis of prospective studies. PloS one, 6(6), e20456.
  • Cross, A. J., Leitzmann, M. F., Gail, M. H., Hollenbeck, A. R., Schatzkin, A., & Sinha, R. (2007). A prospective study of red and processed meat intake in relation to cancer risk. PLoS Med, 4(12), e325.
  • Santarelli, R. L., Pierre, F., & Corpet, D. E. (2008). Processed meat and colorectal cancer: a review of epidemiologic and experimental evidence. Nutrition and cancer, 60(2), 131-144.
  • World Health Organization (October 29, 2015). IARC Monographs evaluate consumption of red meat and processed meat. WHO Press Release No. 240. Retrieved from: http://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf
  • World Health Organization (October 29, 2015). Links between processed meat and colorectal cancer. WHO statement. Retrieved from: http://www.who.int/mediacentre/news/statements/2015/processed-meat-cancer/en/
  • World Health Organization (October 2015). Q&A on the carcinogenicity of the consumption of red meat and processed meat. Retrieved from: http://www.who.int/features/qa/cancer-red-meat/en/

A “Meaty” Subject

Have you ever been in the grocery store and picked up a package of bright red hamburger? What do you do when the steak that you bought for dinner has an iridescent look to it? We live in a world where we eat with our eyes as much as our mouth. The way food looks […]

Avoiding Red Meat for Health Reasons? Try Grass-Fed

Red meat, although high in iron and many other nutrients, is a significant source of saturated fat, the fat linked to heart disease.  The reality is that all beef has a combination of fats.  Grass-fed beef may have a nutritional advantage with an improved ratio of heart-healthy fats compared to grain-fed beef.  The Nutrition Journal reviewed […]

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