How to get the nutrients you need without eating as much red meat

How to get the nutrients you need without eating as much red meat

If you’re a red meat-eater, there’s a good chance you’re eating more of it than you should. At last count, Australians ate an average of 81 grams of red meat per day.

The planetary health diet was developed by researchers to meet the nutritional needs of people around the world, while reducing food production’s environmental impact. It recommends reducing our red meat intake to around 14g a day. That’s around 100g of red meat a week.

Australia’s dietary guidelines are more conservative and recommend limiting red meat intake to a maximum of 455g a week, or 65g a day, to reduce the additional cancer risk that comes from eating large quantities of red meat.

So, what should you eat instead? And how can you ensure you’re getting enough protein, iron, zinc and vitamin B12?

Protein

Animal sources of protein provide essential amino acids, which the body uses to make muscle, tissue, hormones, neurotransmitters and the different cells and antibodies in our immune system.

The planetary health diet offers a good blueprint for gaining enough protein from a variety of other animal sources. It recommends eating, on average:

  • 25g of chicken per day
  • 28g ...
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