Meat: Should we be eating in or not?

I have noticed the headlines are filled with advice that tells us to avoid meat, but what they don’t tell us is what kind of meat to avoid or how much is too much. Is all meat bad for us? Is meat from some sources better for us than other sources? What about individual differences? For some of us, it can be difficult to get certain nutrients from a vegetarian diet. Knowing to feed ourselves can be confusing.

Most studies on meat don’t measure either the quality or quantity of meat people are eating. Conventionally raised animal proteins are fed grains that are grown using an abundance of pesticides. These pesticides are associated with long-term health risks such as cancer and neurological problems. In addition, conventionally raised animals are given antibiotics because they live in crowded, unclean pens and are at a high risk of disease, and hormones to gain weight quickly. Our bodies metabolize the foods that what we eat eats. That means that when we eat conventionally raised meat, we are being exposed to toxins, antibiotics, and hormones. Buying pasture-raised, wild-caught, or organic meat can reduce our exposure to these toxins, antibiotics, and hormones.

For many of us, we think of the protein source in our meal has been the main course and the vegetables and starches, the side courses. We want to be flipping that ratio for optimal health. Think of the vegetables (cooked and/or raw) as the main course and the protein as the side course. A good measure for how much protein most adults need per meal is the size of the palm of our hand. Those who are recovering from surgery, building muscle, or have other special circumstances likely need more. Those with kidney disease may need less.

Quality and quantity do matter when it comes to eating meat. Sometimes making shifts like spending the money to buy higher quality (pasture-raised, wild-caught, or organic) animal proteins, trying new foods, and flipping the ratio of foods on our plate can seem difficult or overwhelming. I advise my clients to start with one step at a time and honor what feels best in your body.