Buyer's guide to: Beef and lamb

Australians love their beef and lamb. We give you the low-down on red meat.

Nine out of 10 Australians eat lean red meat, but the variety of smaller, leaner cuts of beef and lamb now available means we’re eating less than we used to and it’s healthier because it’s lower in fat. Last year, the most popular cuts of beef sold in Australia were: mince, fresh sausages, everyday steaks, prime steaks, casserole cuts and roasts. When it came to lamb we bought roasts, chops, mince, cutlets and steaks.

What’s in red meat?

Protein: Red meat provides high-quality, highly digestible protein (between 20-25%), with all the essential amino acids.

Haem iron: Iron is needed for red blood cells and oxygen transport, and haem iron is more absorbable than the non-haem variety found in vegetables. Red meat contributes more than 50% of the body’s iron needs.

Zinc: Like iron, zinc in meat is better absorbed than from plant foods. It is necessary for strong immune function and proper wound healing.

B group vitamins, including B12: Vitamin B12, necessary for energy and brain function, is only found in animal products.

Red meat does contain saturated fat, the unhealthy kind that can raise blood cholesterol and the risk of heart disease. However lean red meat, with visible fat removed and little marbling, is lower in saturated fat. (Because Australian cattle is predominantly pasture fed, beef here is also lower in saturated fat.) Either buy lean meat or remove fat before cooking, and choose low-fat cooking methods – grilling, barbecueing, stir-frying or roasting on a rack.

Is red meat safe?

In late 2007, the World Cancer Research Fund (WCRF) reported a link between red meat and colon cancer that caused worldwide concern. It recommended eating less than 500g of red meat per week and avoiding processed meat. However, this advice was disputed by other experts who believe it was based on inconsistent research results. Australian adults are, on average, meeting WCRF recommendations by eating 460g of red meat a week.

How much red meat?

Adults

Australian health authorities recommend we eat lean red meat 3–4 times a week where a serving is equal to 65–100g of cooked meat (a small steak, 1/2 cup of mince or a couple of slices of roast meat). Any less and other iron-rich foods will need to be eaten.

Kids and teenagers

Between the ages of four and six months, an infant’s iron store – accumulated while in the womb – begins to run out. Minced meat can be introduced to the diet from six months of age. Growth spurts and muscle development (and menstruation for girls) increase the requirement for blood and iron in older kids and teenagers. Incorporate lean mince as meat balls, rissoles and burgers, as well as other forms of red meat, 3–4 times a week. Teenagers may require larger servings to meet their higher nutrient needs.

HFG recommends

• Eating 3–4 serves of lean red meat each week
• Buying pre-seasoned meat with sodium less than 120mg per 100g
• Trimming any visible fat from meat before cooking