How Much Meat Should You Really Eat Per Meal?

Our household of five eats around 800 grams of pork or beef in each meal. Is this potentially harmful to our health? (Thuy, 35, Phu Tho)

Answer:

The required quantity of meat for each meal may differ depending on personal elements such as age, gender, health condition, pregnancy or lactation status, and degree of physical exertion.

For individuals with a weight ranging from 50 to 70 kilograms who engage in moderate physical work, it is recommended to consume approximately 100 grams of meat or fish during either lunch or dinner. Those participating in intense physical activities might require additional meat intake to support muscle growth. Nonetheless, health recommendations suggest limiting red meat consumption between 300-500 grams per week and recommend consuming red meat only two times a week. Incorporating fish and plant-based proteins like tofu can also enhance dietary diversity.

Sliced medium-rare steak on a white porcelain plate. Stock image courtesy of Unsplash.

Maintaining equilibrium between carbohydrates, proteins, and fats is crucial. The daily requirement for protein varies from 1.1 to 1.3 grams per kilogram of body weight, with not more than half derived from animal products.

Proteins of animal origin encompass meats such as pork, beef, poultry including chicken and duck, along with fish, eggs, seafood, and shellfish. Plant sources of protein encompass legumes such as soybeans and mung beans, bean products like tofu and bean sprouts, oats, seeds such as sunflower and sesame, and leafy greens.

Consuming too much animal protein can result in various health problems. Particularly large amounts could lead to such issues. red meats Moreover, high consumption of fatty dairy products increases the likelihood of heart diseases because of their saturated fat content. A diet rich in proteins, without adequate fiber intake, may lead to digestion troubles and raise the chance of kidney complications, especially among individuals who exhibit early indicators of kidney dysfunction.

On the other hand, inadequate intake of proteins, especially among children and teenagers, may lead to delayed growth and heightened susceptibility to anemia caused by shortages of vitamins like B12 and folic acid.

Dr. Nguyen Trong Hung

National Institute of Nutrition