The NHS Guide to Meat in Your Diet

The NHS gives the following information when it comes to eating meat in your diet. 

“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 and processed meat a day, the Department of Health advises that you cut down to 70g, which is the average daily consumption in the UK.

Making healthier choices can help you eat meat as part of a healthy, balanced diet. But some meats are high in saturated fat, which can raise blood cholesterol levels.

If you eat a lot of red and processed meat, it is recommended that you cut down as there is likely to be al ink between red and processed meat and bowel cancer.

Meat such as chicken, pork, lamb and beef are all rich in protein. A balanced diet can include protein from meat, as well as from non animal sources such as beans and pulses.

Red meat provides us with iron, and meat is also one of the main sources of vitamin B12.

Meat and saturated fat

Some meats are high in fat, especially saturated fat. Eating a lot of saturated fat can raise cholesterol levels in the blood and having high cholesterol raises your risk of heart disease.

The type of meat product you choose and how you cook it can make a bid difference to the saturated fat content.

Make healthier choices when buying meat

When buying meat go for the leanest option. As a rule, the more white you can se on meat, the more fat it contains. For example, back bacon contains less fat than steak y bacon.

These tips can help you buy healthier options

Ask you butcher for a lean cut

If you’re buying pre-packed meat, check the neutron label to see how much fat it contains and compare products.

Go for turkey and chicken without the skin as these are lower in fat (or remove the skin before cooking)

Try to limit processed meats product such as sausages, salami, pate and beef burgers, because these are generally high in fat – they are often high in salt too.

Try to limit meat products in pastry, such as pies and sausage rolls, because they are often high in fat and sale.

Cut down on fat when cooking

Cut off any visible fat and skin before cooking – crackling and poultry skin are mush tighter in fat than the meat itself.

Grill meat, rather than frying – trimmed pork chops that have been grilled contain around one-third of the fat of roasted untrimmed chops. which a lean grilled rump steak contains about half the fat of fried rum steak with the fat and the fried chicken breast in bread crumbs contains nearly 6 times as much fat as chicken breast grilled without the skin.

Don’t add extra fat or oil when cooking meat

Roast meat on a metal rack above a roasting tin so the fat can run off

Try using smaller quantities of meat and more vegetable, pulses and starchy foods in dishes such as stews, curries and casseroles.

How much red meat should we eat.

Red Meat (such as beef, lamb and pork) can form part of a healthy diet. But eating a lot of red and processed meat probably increases your risk of bowl cancer.

Processed meat refers to meat that has been preserved by smoking, curing, salting or adding preservatives. This includes sausages, bacon, ham, salami and pates.

If you currently eat more than 90g (cooked weight) of red and processed meat a day, the Department of health advises that you cut down to 70g, which is the average daily consumption in the UK.

Ninety grams is equivalent to around three thinly cut slices of beef, lamb or pork, where each slice is about the size of a piece of sliced bread. A cooked breakfast contained two typical British sausages and two rashers of bacon is equivalent to 130g”.

For further information please go to: https://www.nhs.uk/live-well/eat-well/meat-nutrition/


Made with top quality meat

A great source of vitamins and minerals which is essential for good health

High in protein.

Low in saturated fat.

100% natural – no horrible preservatives ever used.

Air dried (processed) naturally using natural ingredients like real lemon juice and sea salt.

A small pack of our jerky comes in at 35g. This means you can eat two packs a day as a snack and still have chicken for supper without going over your NHS quota.  

One Love Lean Salami Snack comes in at 20g. This means you can eat three Salami sticks in one day, have some low fat mince turkey for supper and still be on track.

It also means that you can eat as much of our Chilli & Lime & Zesty Lemon Turkey jerky as you like.

Why not pop over to our website https://www.topherd.co.uk/


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We believe that healthy food should taste (and make you feel) amazing. Here are some delicious everyday recipes which use our yummy 100% natural Love Lean Salamis and Jerky.

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