How many servings of meat do you really need?

Key points:

• Meat is a source of quality protein and provides a wide variety of essential nutrients, making it an important part of a balanced, healthy diet. 
• The Australian Dietary Guidelines recommends you eat 1-3 servings from the Meat & alternatives  food group per day, which includes lean meats, poultry, fish, eggs and plant-based sources of protein. 
• In general, most Aussie men need to eat less red meat, while many women and children may need to eat more. 

The different types of meat

While definitions of what constitutes meat vary and have historically been associated with red meat such as beef, pork, lamb and goat, meat can be taken with a broader view to include poultry, fish and seafood. 

Overall, this includes:

• Lean meats - lean cuts of red meat including beef, lamb, veal, pork, goat, kangaroo 
• Poultry - chicken, turkey, duck, emu, goose, bush birds
• Fish and seafood - fish, crab, lobster

Processed and cured meats (sorry, bacon and salami) are high in added salt and saturated fat and aren’t recommended substitutes for unprocessed meat. In fact, they’re seen as discretionary choices (aka Sometimes foods).  

How many servings of meat should you consume per day?

According to the Australian Dietary Guidelines we need to eat 1-3 servings from the Meat & alternatives food group a day (depending on gender and age), which includes lean meats, poultry, fish, eggs, tofu, nuts, seeds, legumes and beans as they all provide many of the same nutrients. 

For younger kids, from 2 to 8 years old, the recommended amount is 1-½ servings, while from 9-18 years old, it’s 2 ½ servings. For adult women it’s 2 - 2 1/2  and for adult men, it’s slightly higher with 2 ½ - 3 servings. 

About half these serves should be from lean red meat to ensure you’re getting enough iron and zinc, but no more than 7 servings of lean red meat in a week is recommended.

Meat consumption during pregnancy

For pregnant women, the adult recommended intake increases, as their need for iron and other nutrients increases, so it’s a minimum of 3 ½  servings of the meat and alternatives food group per day. 

What does a serving of meat look like? 

A standard serve of meat, poultry or fish is:

• 65 grams cooked lean red meat such as beef, lamb, veal, pork, goat or kangaroo
• 80g of cooked lean poultry such as chicken or turkey
• 100g of cooked fish fillet or small can of fish

What are the benefits of including meat in your diet?

Red meat is a great source of complete protein, meaning it contains all the essential amino acids for your body’s proper functioning. Protein is crucial for the growth, maintenance and repair of the body. 

Red meat also provides haem iron (from animal sources) which is more easily absorbed in the body compared to non-haem (plant-based) iron sources. Iron is important for transporting oxygen around the body, as well as providing energy and storing oxygen in our muscles (this is what gives it its red colour), plus plays a starring role in optimal immune system function. Iron is particularly important during infancy and adolescent girls, pregnant women, menstruating women and endurance athletes. 

Consumption of fatty fish is a good source of omega-3 fatty acids found to be beneficial for heart health. More specifically, there’s evidence to suggest that consuming two serves of fatty fish per week is associated with a reduced risk of cardiovascular conditions. 

Omega-3 fatty acids found in fish have also been shown to support cognitive function and reduce the risk of age-related cognitive decline, meaning they’re great fuel for a healthy brain! 

How you can hit your daily meat intake

Generally, most Aussie men need to eat less red meat, while many women and children may need to eat more. 

If it’s a challenge to hit your daily meat intake, consider different ways of preparing it. 

This could make it more appetising to eat. Meat can be made into meatballs, rissoles and meat skewers. You could also experiment with different cooking methods to see what you prefer, such as grilling and roasting, as well as adding meat into stews, curries and casseroles. 

Use a delicious marinade or chimichurri to give meat great flavour. Marinades also tenderise your meat and keep it moist during cooking. 

Don’t underestimate a lean cut of meat or poultry as your source of protein, along with carbs and healthy fats for a balanced meal. A trimmed pork chop, a lean rump steak or a chicken breast without the skin are great and simple options. 

What about meat alternatives? 

For those who don’t eat animal foods, nuts, seeds, beans and legumes (including tofu) can provide some iron and zinc, plus plant-based protein. 

Non-meat diets that include animal sources of foods such as milk, eggs, nuts/seeds and legumes can provide essential nutrients for health, however it’s important to know your at-risk nutrients to ensure you meet your nutritional requirements. For example, vitamin B12 is mostly found in animal products and supplementation may be required. 

Still, the meat and alternatives food group includes foods other than lean meat, poultry, fish and seafood. This includes:

• Eggs - chicken eggs, duck eggs
• Nuts and seeds - almonds, pine nuts, walnut, macadamia, hazelnut, cashew, peanut, nut spreads, pumpkin seeds, sesame seeds, sunflower seeds, brazil nuts
• Legumes and beans - all beans, lentils, chickpeas, split peas, tofu

Variety is key. Eating a variety of foods from the meat and alternatives food group means you’re getting protein, iron, zinc and other minerals and vitamins. 

If you’re struggling with any nutritional areas, be sure to speak with your healthcare professional for support. 

Curious if your groceries are on track to hit the recommended serves? Find out today with Food Tracker! Food Tracker takes the guesswork out of your groceries by showing you how many serves of meat and alternatives you have, compared to the recommended amount. Join for free today.