An athlete asked me this question in the gym last week, and I figured that many of you would want to know the answer! So, here’s a whole blog post 🙂 Show The question: Based on my goals and my lean body mass, l need XX blocks/grams of protein per day. How many pounds of meat do I buy each week? The answer: There are two ways to calculate this: Zone Blocks or Grams of Protein. Both are great. Zone Blocks In this formula, you will count protein with blocks as the unit. Use the Zone calculator to see what your Zone prescription is. 1 block equals somewhere between 1 and 1.5 ounces of meat, depending on which sources you choose. We’ll assume that you eat a lot of beef & chicken breast (the basics), and for those, 1 ounce = one block. If you eat a lot of ground turkey or ground beef, you may want to use 1.5 ounces here. Remember that this is one ounce of of cooked meat, so multiply by 1.17 to find out how much raw meat you would need to buy at the store. The formula: your block prescription multiplied by 1 ounce = total ounces of cooked meat needed per day. Multiply this number by 1.17 to found out how many ounces of raw meat you’ll need per day. Divide this number by 16 to find out how many pounds you’ll need per day. Multiply this number by 7 to find out how many pounds of meat you need to buy at the grocery store every week. Grams of Protein In this formula, you will count protein with grams as the unit If you don’t want to do Zone, but you do see the value in getting adequate protein (everyone should!) this option may be easier and possibly more precise. Use this link for the calculator. It’s from the site, ‘If It Fits Your Macros” and it will allow you to tweak your macro nutrient ratios around a bit, based on your goals. “Macronutrient ratio” is just a fancy way of saying what percentage of your daily calories are coming from carbs, proteins, and fats. In The Zone, you eat 40% carbs, 30% protein, 30% fat. A lower carb ratio would be 35% fat, 25% carb, 40% protein. The Zone is a great place for anyone to start, but other ratios have their place. The formula: Number of grams of protein you need per day divided by 96. This tells you how many pounds (or what % of a pound) of meat you need each day. Multiply this by 7 to find out how many pounds you need per week. Remember that this is all to help you get a rough number. One pound of lean steak has more protein than a pound of 75% lean ground beef…not all meat is created equal! You also have non-meat options, including eggs, protein powder, and some dairy options. Check out this site for more information on that. When possible, choose the leanest cuts of meat that you can find, and get a variety of sources in each week. And by all means, get enough! 🙂 Thanks to high-protein diets, red meat is making a comeback. Red meat has been linked to a host of health problems, including heart disease, cancers and diabetes. It’s also high in protein and nutrients like iron and vitamin B3. Red meat can be part of a healthy diet – just don’t eat it every day The carb-hating lifestyle of the paleo or keto diets might leave you feeling like Ron Swanson on Parks and Rec. And while no one can deny that bacon is delicious, is the whole #grassfedbeef movement actually good for you? We talked to a couple of RDs to break down exactly how much red meat is safe to eat per week. What is red meat? This might seem like a no-brainer, but: Per the World Health Organization (WHO), red meat is muscle meat that comes from mammals. This includes:
Read more: Does eating meat really increase your cancer risk? Is red meat bad for you? Admittedly, there are several downsides to eating red meat. “Excess red meat intake has been linked to health issues such as heart disease, elevated cholesterol, digestive issues, and increased cancer risk, especially for colorectal cancers,” says nutritionist Jessica Cording, RD. And all of these issues have been backed up by years of research. Part of this risk comes down to the high levels of saturated fat in most red meats. While consuming higher amounts of saturated fat is no longer believed to increase your risk of heart disease (phew!), saturated fat still affects your blood cholesterol levels. But as a recent Women’s Health investigation shows, there’s still a lot up for debate when it comes to how saturated fat impacts your health. So take some of that hype with a grain of salt. Some other research has also shown that red meat contains a compound called L-carnitine, which can promote plaque formation in your heart – ultimately leading to heart problems. Other downsides: It can cause inflammation in your gut, increase your risk of type-2 diabetes and shave off up to two years from your life. Is there anything healthy about red meat? To be fair, red meat isn’t all bad. According to the United States Department of Agriculture (USDA’s) nutrient database, one three-ounce serving of lean flank steak with the fat trimmed has:
Of course, the specifics (especially kilojoules and fat) differ depending on what cut of meat you get. A 85g serving of grilled porterhouse steak has 9g of fat (3g saturated), versus 12g of fat (5g saturated) in a 85g tri-tip steak with fat trimmed. “Red meat is also a good source of tryptophan, an amino acid that’s a precursor to mood-regulating neurotransmitter serotonin,” says Cording. It’s not just the thing that makes you sleepy at Thanksgiving – it also helps keep your mood and your sleep levels balanced. Read more: The cheapest, easiest healthy meat-free lasagne recipe you’ll find How much red meat is safe to eat per week? There’s a lot of debate on this topic – making the official guidance incredibly varied. Case in point: The FDA’s most recent dietary guidelines didn’t put a limit on red meat, but suggest limiting saturated fats to 10% of your daily kilojoule intake, which works out to 20g of sat fat per day on a 8 368kJ diet. The American Heart Association recommends eating no more than 170g per day of animal protein (two 85g servings) – and to opt for chicken, fish or plant proteins (like beans) over red meat as much as possible. The American Institute for Cancer Research recommends eating no more than 510g of cooked red meat per week – which amounts to about six 85g servings. “If you’re keeping portions in check, there’s no reason why you can’t enjoy meat several times per week,” says registered dietician Bonnie Taub-Dix, creator of BetterThanDieting.com and author of Read it Before You Eat It – Taking You from Label to Table, who suggests all of us should aim for three three-ounce portions per week. “A good goal might be that if you eat meat daily now, it might be beneficial to try to transition to a meatless dish one day per week.” Cording is more conservative. While the “right” amount varies from person to person, she generally suggests just eating one to two 113g servings of high-quality lean red meat per month. She says more is okay if you’re pregnant or are susceptible to anaemia, as long as you prioritise quality and go for leaner cuts. “If once or twice a month sounds too low, start with once a week and give yourself a few months to adjust,” she says. Both Cording and Taub-Dix encourage buying 100% grass-fed beef or lamb. “It may have a slightly better nutrient profile,” says Taub-Dix. Leaner cuts (90 or 95% lean) are the obvious pick, since they’re lower in both saturated fat and kilojoules. Read more: Should you be eating more dark meat? If you’re all about the protein, these guidelines might make it seem impossible to get enough. But remember that red meat is exceptionally high in the nutrient – meaning that less is more. Taub-Dix says that the average woman needs just 50g per day, and you can get nearly half of that in just one 85g portion of lean meat. “Add that to grains, plant proteins, and other protein throughout the day, and that portion of meat at night doesn’t really have to be very big at all,” she says. Bottom line: There are definitely some health risks to eating red meat, so play it safe and limit your portions to three small servings per week. This article was originally published on www.womenshealthmag.com Image credit: iStock We live in a world where facts and fiction get blurred In times of uncertainty you need journalism you can trust. For 14 free days, you can have access to a world of in-depth analyses, investigative journalism, top opinions and a range of features. Journalism strengthens democracy. Invest in the future today. Thereafter you will be billed R75 per month. You can cancel anytime and if you cancel within 14 days you won't be billed. Is it OK to eat meat everyday?Meat is a good source of protein, vitamins and minerals in your diet. However, if you currently eat more than 90g (cooked weight) of red or processed meat a day, the Department of Health and Social Care advises that you cut down to 70g.
How much meat per day is healthy?Specifically, the U.S. Department of Agriculture recommends consuming no more than an average of 1.8 ounces of red meat, 1.5 ounces of poultry and 0.4 ounces of seafood per day, based on a 2,000-calorie diet. The rest of your protein foods should be from non-meat sources.
Is it OK to eat beef 3 times a week?How often should you eat red meat? Try to limit your red meat consumption to 1 to 2 serving per week, which is 6 ounces or less per week. If you have heart disease or high cholesterol, the recommendation is to limit red meat to less than or equal to 3 ounces per week.
Is it OK to eat meat only once a week?The health benefits of meat
Eating red meat once or twice a week can fit into a healthy diet, especially for toddlers and women of reproductive age. Lean meats, such as chicken and turkey, are lean options and can play a role in maintaining a healthy weight.
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How much meat should I eat in a week?
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