‘Size it right’ table source: Meat & Livestock Australiahfg FEATURES
Fruit & veg may
counteract the
harmful effects
of too much
meat1
Be portion-wise
Stick to small portions of lean
red meat (e.g. beef, lamb or pork).
Ideally, a (raw) serving should be
no more than the size of your palm,
with a maximum of 455g cooked
(600–700g raw weight) meat per
week, according to the Australian
Dietary Guidelines. That’s about
65g cooked (or 100g raw) if you’re
eating meat every day, or 130g
(cooked) every second day. See
the pictorial guide on the right.2
Go easy on
processed meats
If ham, bacon and sausage are
staples, think again. In Australia, the
Dietary Guidelines say we should
only eat these foods ‘sometimes’
and in small amounts — a 50g serve
is the recommendation. The World
Cancer Research Fund takes a much
stronger stand — avoid processed
meat altogether is its advice.3
Cook it slow & low
Cooking your meat at very
high temperatures, or in direct
contact with a flame or hot
surface, such as on a searing hot
barbecue or frying pan, produces
harmful chemicals. These include
polycyclic aromatic hydrocarbons
(PHAs) and heterocyclic aromatic
amines (HCAs).
Although studies show these
chemicals can cause cancer in
animals, it’s hard to determine
what the effect of cooked meats
is on humans. But some studiesTHE NOT-SO-GOOD NEWS ...
3WAYSTOKEEP
The heat’s on cold meats
Research links diets high in meat, especially
processed meats, such as bacon, salami and
sausages, to an increased risk of disease.
In 2015, the World Health Organization (WHO)
declared processed meats as Class 1 carcinogens.
This means there is strong evidence these meats
cause cancer. Researchers say that if we follow the
Australian Dietary Guidelines for modest amounts
of meat (see box opposite), we could avoid
five million deaths worldwide each year by 2050.Risk of bowel cancer
The evidence against eating too much red
meat is strongest for bowel cancer, Australia’s
second largest cancer killer. “One in six cases
of bowel cancer in Australia has been attributed
to eating too much red meat and processed
meat,” says dietitian Kathy Chapman, Director
of Cancer Programs at Cancer Council NSW.
So, why do big serves of meat increase our
risk of bowel cancer?
Ř The high amounts of iron may cause damage
to our cells and encourage tumour growth.
Ř Harmful chemicals are created when meat
is cooked, especially burnt or charred.
Ř Preservatives in processed meat, called nitrates
and nitrites, could be the culprits.
“We also need to ask if a high meat intake
increases cancer risk because it leaves less room
for protective foods like vegetables,
legumes and fruit,” says Chapman.42 healthyfoodguide.com.au