When incorporating meat into a healthy diet, portion control is key. The American Heart Association recommends sticking to around 5.5 ounces of meat daily24 (equivalent to about two chicken breasts, or one and a half beef bugers) for the sake of your cardiovascular health.
Be sure to pair your animal protein with nutritious whole foods like colorful fruits and vegetables, whole grains, and legumes. For example, enjoying a piece of grilled chicken with roasted vegetables and quinoa creates a well-balanced plate packed with protein, vitamins, minerals, and fiber.
“While animal protein sources can be included in a healthy diet, we tend to over-emphasize the role that meat plays in our diets in the U.S.,” says Jen Bruning, RD, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “Try reimagining your favorite meals with meat as a side or flavor enhancer, using two to four ounces vs. eating a large 12 oz. steak.”
Sticking to smaller portions will also help you save money so you can buy more sustainable cuts, like those grown using regenerative practices. “Regenerative grass-fed meat can restore ecosystems, improving soils while sucking carbon from the atmosphere and increasing water storage in soils. It also increases biodiversity of the soil, which is critical for human survival and can be employed on lands unsuitable for other agriculture,” functional medicine doctor Mark Hyman, M.D. previously shared with mindbodygreen.
Adam Meyer
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