Meat is an excellent source of essential nutrients such as protein and minerals. The recommended daily intake of meat varies depending on individual factors such as age, gender, physical activity levels, and health conditions.
For an individual weighing between 50-70 kg with a moderate level of physical activity, a healthy portion would be 100 grams of meat or fish for lunch or dinner.
Those who engage in regular exercise and sports may require a higher protein intake to support muscle growth and recovery. However, experts advise against consuming more than 300-500 grams of red meat per week. It is best to limit red meat consumption to twice a week and include a variety of other protein sources such as fish and plant-based proteins like beans and legumes.
A balanced diet should include a mix of energy-giving macronutrients: carbohydrates, proteins, and fats. The body’s daily protein requirement is between 1.1 to 1.3 grams per kilogram of body weight. Animal protein should make up 50% of the total protein intake, contributing to 13-20% of the body’s daily energy needs (calories).
The amount of meat consumed at each meal will depend on factors such as body type, age, activity levels, and health conditions.
Animal protein sources include pork, beef, chicken, duck, shrimp, crab, fish, and eggs. Plant-based proteins can be found in soybeans, black beans, green beans, tofu, bean sprouts, oats, and some seeds like sesame and sunflower. Additionally, dark, leafy green vegetables are also a good source of plant-based protein.
For example, a 20-year-old woman weighing 56 kg, with a height of 1.6 meters, and no underlying health conditions, who is not pregnant or breastfeeding, and has a moderate level of physical activity, her daily protein requirement can be calculated using the formula: 56 x (1.1-1.3), which equates to approximately 63-73 grams of protein per day. With animal protein making up 50% of her total protein intake, she would need to consume around 34 grams of animal protein. Considering that 10 grams of animal protein is obtained from 50 grams of meat, she should aim for a daily intake of 170-210 grams of meat or fish to meet her protein needs.
Excessive consumption of animal protein can lead to health issues such as an increased risk of cardiovascular disease due to the high intake of saturated fats. Additionally, a meat-heavy diet that lacks sufficient vegetable intake can result in fiber deficiency, causing digestive problems and increasing the risk of kidney-related issues.
Inadequate protein intake in children and adolescents can lead to delayed physical development. Furthermore, a lack of certain nutrients like vitamin B12, folic acid, and iron can result in anemia.
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