Safe Limits to Eat Meat Per Day that Need to Be Known

Safe limits of meat per day. (Racool_studio)

YOGYAKARTA - Meat is one of the important sources of protein for the body. Meat contains various nutrients such as protein, iron, vitamin B12, zinc, and fat needed to maintain body health. Meat is often the main part of the daily food menu of people in various countries, including in Indonesia, because of its high nutritional content. However, despite being beneficial, meat consumption still needs to pay attention to the safe limit of eating meat per day so as not to be excessive.

Many people think that eating a lot of meat can increase energy and meet daily protein needs. In fact, excessive meat consumption can actually increase the risk of various health disorders, such as high cholesterol, obesity, high blood pressure, and heart disease. Therefore, it is important to understand the safe limit of eating meat per day so that the body still gets the benefits of its nutrition without causing adverse effects on health.

Portion of Meat Per Day

According to nutritionists, the safe limit of red meat consumption for the body is around 100-150 grams per day for healthy adults. That's about the size of 1 piece of boneless chicken thigh or 5-6 satay skewers. The rule of eating meat per day should not be more than 50-70 grams per day or 350-500 grams of cooked meat per week.

Preferably, as much as possible, reduce the intake of meat every day. The types of meat that should be restricted are red meat, such as beef, goat, lamb, and buffalo. To be safer, make sure the portion of meat does not exceed 3 servings a week or 2 pieces a day or equivalent to an estimated 2 pieces of red meat equivalent to 2/3 of the plate.

The Reason for Limiting the Portion of Meat Per Day Must Be Limited

There are several reasons to limit the portion of meat per day, namely as follows:

1. Lower the Risk of Heart Disease

The portion of red meat per day must be limited so as not to increase saturated fat intake. The amount of saturated fat in red meat is quite high. Saturated fat intake can increase the level of bad cholesterol (LDL) in the body. This cholesterol will later accumulate into plaque. This poses a danger of eating beef every day in the form of narrowing of blood vessels. As a result, most people who eat meat cause blood flow to stagnate, increasing the risk of heart disease.

It is worth noting, as much as 100 grams of grilled and grilled beef have saturated fat levels of 2.47 and 4.68 grams respectively. Grilled goat meat contains saturated fat of 5.69 grams with the same weight. In fact, the maximum daily intake of saturated fat intake is 13 grams per day. This means that 100 grams of red meat can contribute 36-43% of daily saturated fat. Although it seems a little, the daily intake of saturated fat certainly does not come only from meat, it can be from side dishes or other snacks.

2. Reduce Cancer Risk

Red meat intake can increase the risk of various types of cancer. Citing a study published by Nutrition and Cancer (2013), this is due to the way red meat is cooked, which generally uses high temperatures or is burned to the surface a little charred. Both methods can trigger carcinogenic compounds or causes colorectal cancer or colon and rectum. In addition, high saturated fat increases the risk of hormone-related cancers, such as breast and prostate cancer. The health risk will increase if you choose processed meat. This type of meat is high in salt which can trigger hypertension to stomach cancer.

How to Eat Meat Safely

There are several ways that can be circumvented so that eating meat can be safer. Here are some ways, namely:

1. Consume Soluble Fiber

In order to compensate for the portion of meat per day, don't forget to continue to consume vegetables and fruits high in water-soluble fiber, such as apples, oatmeal, oranges and the like, as well as carrots. Fiber intake helps bind cholesterol in the small intestine. Cholesterol also does not enter the bloodstream and is excreted through feces. So, this way of working helps lower high cholesterol levels due to saturated fat intake.

2. Choose Low-Fat Meat

Make sure the meat is clean of the fat that sticks. Fat can be seen from the presence of a yellowish white layer on the surface of the meat. Also choose the back thigh and outer has pieces. This meat section has a relatively lower fat content than other body parts.

3. Choose the Slow Cooking Method

The slow cooking method is done with a special tool. This tool will cook meat at a relatively low temperature for a long time. This method preserves important nutrients in meat and reduces the possibility of the formation of carcinogenic compounds due to high temperatures. The portion of meat to eat per day should be limited. This is because red meat is high in saturated fat and salt which increases the risk of heart disease. The processing method also makes it more susceptible to cancer.

Meat is a source of protein and essential nutrients that are beneficial for body health if consumed in the right amount. Understanding the safe limit of eating meat per day is important so that you can enjoy the benefits of its nutrients without neglecting your body's health. Balanced eating patterns, healthy cooking methods, and an active lifestyle are the main keys to keeping meat consumption safe and beneficial for long-term health.

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