Nowadays, with the improvement of living standards, fish, meat, eggs, and dairy products are no longer rare. However, while enjoying these foods, many people have another concern: eating too much meat may lead to high cholesterol, high blood pressure, and high blood sugar. Today, I will discuss how to eat meat in a healthy way.
1: Eating Too Little Meat Can Make You Age Faster
Eating too little meat can lead to malnutrition and anemia.
Yes, you read that right: eating too little meat can actually make you age faster.
In most countries around the world, including the United States, Australia, and China, when formulating dietary guidelines for the elderly, it is generally recommended to include an appropriate amount of meat in their balanced diet.
As we age, our body's various functions start to decline and deteriorate. Especially for people over 60 years old, compared to before, they are more prone to metabolic disorders, resulting in malnutrition and anemia. In a national nutrition survey conducted in China in 2002:
The incidence of low body weight among people over 60 years old was 17.6%, which is twice that of people aged 45-59, and the prevalence of anemia was 25.6%, which is also much higher than that of middle-aged people.
In addition, reduced physical activity and oral problems such as loose teeth can also lead to decreased appetite and inadequate intake of nutrients.
Therefore, the belief that elderly people should not eat meat is a misconception, as it does not conform to the principles of a balanced diet. On the contrary, it can accelerate aging and hinder the control of chronic diseases.
2: Meat is an Important Component of a Balanced Diet
Meat is an essential part of a balanced diet.
Livestock, poultry, and fish are good sources of high-quality protein.
Red meat is also rich in heme iron, which is highly absorbable and has significant importance in preventing iron-deficiency anemia.
How to eat meat in a healthy way
3: Does Eating Meat Lead to High Cholesterol?
The cholesterol in the human body has two sources: about 70% to 80% is synthesized by the liver, and only a small portion comes from the diet.
Dietary cholesterol is actually a type of lipid, and it is not a bad thing, but a necessary nutrient for our body.
It is the main component of cell membranes and is also the material for synthesizing vitamin D, bile, and certain hormones (such as sex hormones and adrenaline). It can only cause cardiovascular diseases when consumed excessively.
The cholesterol in food has little impact on the cholesterol in the blood, and it is even more incorrect to think that eating meat will lead to high cholesterol.
Although the cholesterol in meat is not a major concern, many cholesterol-rich meats, especially red meats such as pork, beef, and lamb, often contain a large amount of unhealthy saturated fats. When it comes to eating meat, what really needs attention is the fat content.
To consume less fat is simple—choose lean meat and avoid fatty meat. There is no need to give up eating meat altogether, just control the amount.
4: What is the Recommended Amount?
The "Dietary Guidelines for the Elderly" in China provides recommendations for the daily intake of each food category. In simple terms, it suggests consuming about the size of a "fist" of meat per day, including fish, poultry, eggs, and meat. Choose lean meat and limit the consumption of red meat.
1. White Meat: Fish and Poultry as Preferred Choices
White meat generally refers to poultry and seafood.
Fish and poultry are the preferred meats for the elderly because they have low fat content, short and fine muscle fibers, and are easier to digest and absorb. It is recommended to consume 50-100 grams per day.
For families with the means, it is beneficial to choose more seafood and shrimp, which increase the intake of high-quality protein and omega-3 polyunsaturated fatty acids.
2. Red Meat: Choose Lean Meat and Limit Organ Meat
Red meat includes the muscles, organs, and products of livestock such as pork, beef, lamb, and donkey meat.
Red meat has a higher fat content, so it is advisable to choose lean meat and not consume more than 50 grams of red meat per day. If you eat too much in one meal, skip it in the next meal.
Animal organs should not be consumed excessively by middle-aged and elderly people due to their high cholesterol content. Eating animal organs 1-2 times a week, with a portion size of 50 grams each time, is sufficient. It is also acceptable to consume blood products (such as duck blood) in moderation once a week.
In summary, for middle-aged and elderly people, meat is not something to avoid, but rather should be consumed in a reasonable manner.
Wishing everyone a good appetite and a healthy body while enjoying delicious food.
