Good quality meat can be sustainable, eaten in moderation in line with the WWF Livewell Principles. The first step is ensuring that meat production is better for people, animals and the planet. That’s why we’ve committed to Second Nature – it’s our way of making that happen.
With over a quarter (2 out of 5) of Brits confused about what a healthy ‘balanced meal’ actually looks like (due to mixed, confusing messages from the media), we asked Nichola Ludlam-Raine, Registered Dietitian, to arm us with the facts to help you make the right decision for you.
“Meat can feature as a part of a healthy and balanced diet. No one single food can be classed as being ‘healthy‘ or ‘unhealthy’ as what matters is the portion size & frequency in that you eat it.
Meat is an excellent source of high-quality protein as well as easy to absorb iron, zinc, and vitamin B12 (a nutrient not found naturally in plant-based foods). Plus, it is naturally low in salt.
In addition to a protein source (e.g. meat, fish, lentils, tofu, beans, eggs and dairy), which should fill approximately 1/4 of your plate, your diet should include complex carbohydrates for energy, such as rice, potatoes & pasta (wholegrain where possible!), as well as plenty of fruits, salad & vegetables, dairy or fortified alternatives and unsaturated fat (found in nuts, seeds, avocados & rapeseed/olive oil).
Understanding the food labels (more greens the better!) and knowing where your food comes from is also important, and when it comes to meat buying British is, of course, best for the environment!
For anyone looking to achieve a healthier lifestyle this year, my recommendation is to maintain a varied and balanced diet –and to not ditch certain food groups, then you are giving yourself the best possible chance of achieving recommended nutrient intakes, and not missing out on health benefits.
We need to spread the message that when it comes to meat, we do NOT need to cut it out completely for health. I recommend having a variety of different protein sources across the week including meat, fish, chickpeas, beans, lentils, eggs and dairy.
So instead of cutting out meat altogether, aim to have a mix of both plant-based and non-plant-based sources of protein and remember all ofthe essential nutrients that you’ll be getting:
Vitamin B12: Meat is a great source of vitamin B12, a nutrient which is found exclusively in animal products and a lack of which can cause feelings of extreme lethargy.
Protein: Meat including pork and chicken, are naturally low in salt and provide a source of natural high-quality complete protein (meaning it contains all 9 of the essential amino acids), which helps with the maintenance of normal bones and growth in muscle mass.
Iron: The iron found in meat, known as haem-iron, is better absorbed than the iron found in plants such as beans and pulses (known as non-haem iron), which is why not eating meat can increase the risk of iron-deficiency anaemia; a condition characterised by feelings of tiredness and fatigue.
Zinc: Meat also provides zinc, which contributes to the normal function of the immune system and helps with normal fertility and reproduction as well potassium, which contributes to normal muscle and nerve function and helps support normal blood pressure.”
Nichola Ludlam-Raine, Nutritionist
You can follow Nichola on Instagram at @nicsnutrition and find her balanced advice and recipes here.