From the Guidelines
The recommended weekly intake of red meat is generally limited to 18 ounces (about 500 grams) or less, as suggested by the World Cancer Research Fund and other health organizations 1. This means consuming no more than three 6-ounce portions per week. Red meat includes beef, pork, lamb, veal, goat, and processed meats like bacon, sausage, and deli meats. To put this into practice, a 6-ounce portion is approximately the size of two decks of cards or the palm of your hand. When consuming red meat, choose leaner cuts and preparation methods that don't add excessive fat, such as grilling, broiling, or roasting instead of frying. Some key points to consider when consuming red meat include:
- Limiting red meat consumption to reduce the risk of heart disease and certain cancers
- Choosing leaner cuts of meat to reduce saturated fat intake
- Avoiding processed meats, such as bacon and sausage, which are high in sodium and nitrates
- Balancing your diet with more plant proteins, poultry, and fish to reduce your overall red meat consumption This recommendation stems from research linking higher red meat consumption, particularly processed meats, to increased risks of heart disease, certain cancers, and other health problems 1. The health concerns are related to red meat's saturated fat content, heme iron, and compounds formed during high-temperature cooking or processing. For optimal health, consider balancing your diet with more plant proteins, poultry, and fish while keeping red meat consumption moderate. It's also important to note that the American Cancer Society recommends choosing protein foods such as fish, poultry, and beans more so than red (unprocessed) meat, and, for individuals who consume processed meat products, to do so sparingly, if at all 1.
From the Research
Recommended Weekly Intake of Red Meat
The recommended weekly intake of red meat is not explicitly stated in terms of ounces in the provided studies. However, we can look at the daily intake recommendations and convert them to weekly intake.
- The study 2 mentions that consuming 100g of unprocessed red meat per day may be associated with an increased risk of certain diseases. To convert this to ounces, we can use the conversion factor 1 ounce = 28.35 grams. So, 100g is approximately 3.53 ounces per day.
- The study 3 also discusses the risks associated with red meat consumption but does not provide a specific daily intake limit in ounces.
- The study 4 found that the risk for certain health outcomes was minimized at 0g of unprocessed red meat intake per day, but the 95% uncertainty interval was wide, ranging from 0-200g per day. Using the same conversion factor, 200g is approximately 7.06 ounces per day.
- The studies 5 and 6 do not provide specific daily intake limits in ounces.
Key Findings
- The studies suggest that high consumption of red meat, especially processed meat, may be associated with an increased risk of certain chronic diseases 2, 3.
- The evidence for the health effects of unprocessed red meat consumption is weak and insufficient to make stronger or more conclusive recommendations 4.
- Red meat is a nutrient-dense food that provides essential micronutrients, and reducing its consumption may lead to unintended nutritional consequences 5.
Weekly Intake in Ounces
Based on the study 2, a daily intake of 3.53 ounces of unprocessed red meat may be associated with an increased risk of certain diseases. To calculate the weekly intake, we can multiply this value by 7: 3.53 ounces/day * 7 days/week = 24.71 ounces/week
However, it is essential to note that this is not a recommended weekly intake limit, but rather a value associated with potential health risks. The studies do not provide a clear recommendation for the weekly intake of red meat in ounces.