Myths and facts Myths and facts

Red meat is far lower in fat now than it was 20 years ago. FACT Red meat is far lower in fat now than it was 20 years ago.  Fully trimmed: lean raw beef contains only 4.3% lean raw pork contains only 4% fat lean raw lamb contains only 8% fat Discuss how this has been achieved.

Red meat is far lower in fat now than it was 20 years ago. This is due mainly to: modern animal breeding and feeding programmes; new methods of butchery which trims off most of the visible fat. For example, an average pork chop bought in the 1950s would have had a fat content of 30% (untrimmed). Today the fat content of a lean raw pork leg steak can be as little as 4%.

FACT Iron is a vital mineral for red blood cell formation. The type of iron found in red meat is more easily absorbed and used by the body than the iron in plant foods. Haem iron is more easily absorbed and used by the body than the iron in plant foods such as pulses, nuts, seeds and leafy green vegetables - non-haem iron.

What do you think are the causes of iron deficiency in some women? A deficiency of iron in the diet is the most common dietary cause of anaemia. Over a quarter of females aged 19 to 64 in the UK have iron intakes below the minimum recommended to stay healthy. What do you think are the causes of iron deficiency in some women?

Red meat is an excellent source of high biological value protein. FACT Red meat is an excellent source of high biological value protein. Meat is an important source of the 8 essential amino acids for adults and 1 which is considered to be an additional essential amino acid for children. The pattern of amino acids in animal cells is comparable to the pattern in human cells. This means that it is easily digested and used by the body.

What are amino acids? Protein from foods consists of chains of hundreds to thousands of amino acids. They are the building blocks of protein. Some amino acids can be made in the body, whilst others, essential amino acids – cannot. Therefore, essential amino acids need to be consumed in the diet to maintain good health. Why do we need protein in a balanced diet?

The protein content of meat is reduced when it is cooked. MYTH The protein content of meat is reduced when it is cooked. Red meat contains, on average, 20-24g of protein per 100g (when raw). Cooked red meat contains 27-35g of protein per 100g (cooked weight). As meat is cooked, the water content decreases and the nutrients become more concentrated, therefore the protein content increases.

There are no recommendations on the amount of red and processed meat that should be consumed. MYTH The Department of Health has advised that people who eat more than 90g (cooked weight) of red and processed meat a day cut down to 70g. 70g is equivalent to a small steak (about the size of a pack of cards), 3 average-sized rashers of bacon or slices of ham, or a quarter-pounder beef burger.

FACT Red meat contains a number of B vitamins and can be called a rich source of vitamin B₁₂ Red meat contains a number of B vitamins: thiamin (vitamin B1), riboflavin (vitamin B2), folate, niacin (vitamin B3), vitamin B6 and B12. Red meat makes an important contribution to B12 intake. About 30% of vitamin B12 intake comes from meat and meat products.

MYTH It does not matter where in the refrigerator meat is stored. Meat should be stored at the correct temperature in the correct way and for the correct time. 

Hygiene and safety in preparing and cooking meat Ensure that hands, equipment and surfaces are clean before and after handling food and between handling raw and cooked foods - especially when using the barbecue. Check the fridge is operating at the correct temperature: between 0 and 4 degrees centigrade. Keep a separate hard, durable chopping board for preparing raw meat.

Defrost frozen foods thoroughly and do not re-freeze-once thawed. Cover and store raw and cooked foods separately. Store uncooked foods lower in the refrigerator than cooked ones. When marinating meat, cover and store in a refrigerator. Ensure burgers and sausages are thoroughly cooked and piping hot before serving. Food thermometers can be used to ensure internal food temperatures are sufficiently hot. 

MYTH You should always wash raw meat before it is cooked. Washing raw meat actually increases the risk of food poisoning. This is because the water droplets splash onto surfaces and can contaminate them with bacteria. For this reason, it is best to avoid washing meat.

Acknowledgement For further information, go to: www.food4life.org.uk © LMC 2016