Lean Red Meat

On average, Australian adults are eating around 460g of red meat (beef, lamb and veal) a week. This is within the Australian dietary guidelines. They are eating red meat in a healthy way - lean (trimming off the fat), with lots of vegetables and as part of a healthy, balanced diet.

Trimming the fat off meat

9 in 10 Australians consume lean red meat. Demand from health conscious consumers for leaner cuts of red meat has paid off. A survey of the nutritional composition of red meat in Australia has shown there are more lean cuts of red meat now available

Cotton Tree Meats range of lean red meats includes

Trimming is an effective and easy way of reducing fat. Unlike fat in cheese or pastries, the fat in meat can be seen and therefore easily removed. If all the visible fat is removed from a typical beef rump or sirloin steak, around 4 grams (one teaspoon) of fat is removed.

Lean red meat’s role in weight management

Lean red meat is a nutrient-dense food and therefore plays a vital role in a healthy diet. Eating the recommended amounts of lean red meat 3 to 4 times a week will help to provide a large proportion of valuable nutrients – protein, iron, zinc, vitamin B12 and omega-3s but little fat or kilojoules.

Lean red meat helps us feel satisfied

Red meat can help make it easier for people to stick to their weight control diets. This is because red meat and other protein-rich foods are more satisfying, keeping us feeling fuller for longer than many other foods and helping us eat less.

Lean red meat.  An important part of  a healthy balanced diet. Lean red meat plays an important role in a healthy diet, being eaten and enjoyed by millions of people around the world.  Australia's scientific and medical communities agree that eating red meat as part of a healthy balanced diet is beneficial to health with our own dietary guidelines recommending Australians eat lean red meat (beef, lamb and veal) 3 to 4 times a week.

Lean red meat is nutrient-dense

Humans have been eating red meat for millions of years. Today, lean red meat
remains a core food in the diet of most Australians providing a wide range of
essential nutrients.

• Protein – red meat is a significant source of high-quality protein, providing all the
essential amino acids. Just 100g of raw red meat contains around 20-25g of protein.
The protein in beef and lamb is highly digestible – around 94 per cent compared with
the digestibility of 78 per cent in beans and 86 per cent in whole wheat.

• Iron – Lean red meat is one of the richest sources of haem-iron in the Australian
diet which is better absorbed than non-haem iron found in plant foods. Because
of this the requirement of iron is 80 per cent higher for individuals who are strict
vegetarians. Iron is important in the transport of oxygen, production of energy and
is essential for brain development.

• Zinc – Lean red meat is a good source of zinc, an essential nutrient for the immune
system, growth and wound healing.5 The zinc in red meat and other animal foods
is better absorbed than from plant foods. Because of this the requirement of zinc
is 50 per cent higher for individuals who are strict vegetarians.

• B-group vitamins – Lean red meat is an important source of B-group vitamins
including riboflavin, niacin, pantothenic acid, vitamin B6 and in particular vitamin
B12.1 Vitamin B12 cannot be found in plant foods, therefore inadequate intakes of
B12 are a problem in strict vegetarians.4 Lacking vitamin B12 can adversely affect
neurological function including memory and concentration.

• Omega-3 fatty acids – After fish, red meat makes the second highest contribution
of omega-3s to the Australian diet. It is an important natural source of long-chain
omega-3s having levels greater than 30mg in a 150g serving. Omega-3s are essential
to the healthy functioning of the nervous system and important to heart health.