Meat and Poultry

Meat and poultry are dense sources of protein, iron, zinc and vitamin B12. Harvard's Healthy Eating Plate is direct on this group: “choose fish, poultry, beans and nuts; limit red meat and cheese; avoid bacon, cold cuts and other processed meats.”

Common meat and poultry

Chicken, turkey, beef, pork and lamb are all widely eaten. Processed meats such as bacon, sausages and deli meats are a distinct category Harvard specifically advises avoiding.

Health influence

Benefit: iron from meat (haem iron) is well absorbed by the body and important for anyone at risk of deficiency; lean poultry is a versatile everyday protein.

Watch for: major health authorities classify high, regular consumption of processed meat, and to a lesser extent red meat, as linked to increased colorectal cancer risk. Processed meats also tend to be high in sodium and saturated fat.

Practical choices

1. Limit processed meats such as bacon, sausages and deli meats.
2. Choose lean cuts and poultry more often than fattier red meat.
3. Grill, bake or steam rather than fry.
4. Balance meat-based meals with plenty of vegetables and some legume-based meals each week.