Less is more: Red meat

Most meat-eaters love a juicy hamburger or steak — but that should fall more in the category of indulgence than in dietary staple. The pros to red meat — which includes beef, pork, lamb, veal, venison and duck — are found in its minerals. Red meats can be great sources of iron and also pack “vitamin B12, zinc and protein, all of which are important nutrients,” said Amy Patton, a registered dietitian at Ohio State University’s Wexner Medical Center.

The cons, however, are notable. “According to the American Institute of Cancer Research, red meat intake can possibly promote certain cancers such as colorectal cancer,” Patton said. “Cooking red meat at high temperatures may also increase cancer risk, and red meats tend to be higher in saturated fats than other protein sources.” The saturated fat may, in turn, increase your risk for cardiovascular disease.

What should you probably avoid altogether, or at least only eat on a very rare occasion? Processed meats. “Essentially, this is any meat that has been preserved or had a chemical added, like bacon, bologna, pepperoni, beef jerky, hot dogs, sausage and deli meats,” Laster said. There are other ways to get your protein fix — without all the downsides. (The World Health Organization classifies processed meat as “carcinogenic to humans.”)

When it comes to overall health, saturated fat should be limited as much as possible. Lamb typically has more saturated fat — which can raise your levels of bad cholesterol, putting you at higher risk of cardiovascular disease — than beef or pork. T-bones, rib-eye and New York strip steak tend to be fattier forms of beef when compared to ground rounds, sirloin or flank steak. Pork is typically lowest in calories and saturated fat when compared with other red meats — as long as it isn’t processed into bacon or cured ham.

According to the World Cancer Research Fund, you should not eat more than 12 to 18 ounces of red meat each week, or roughly three servings — but some experts suggest less is more. “Many trials have shown decreased progression or reversal of chronic diseases, cancer, obesity and metabolic syndrome, including diabetes, hypertension and high cholesterol, when you avoid processed red meats and greatly limit red meat consumption,” Laster said. A recent study published in the BMJ showed that increased red meat consumption leads to a higher risk of mortality.

If you choose to consume red meat, keep it smart. “Select leaner cuts, and use more healthful cooking methods, such as baking or broiling rather than frying or grilling,” Patton said. Gans tells her clients that “round” or “loin” cuts are often leaner — think “pork tenderloin,” “loin chop” — when ordering off a menu or selecting at the store.