Red Meat: Think Small
Eat only modest amounts of red meat (no more than 12 – 18 ounces weekly) to reduce risk for colorectal cancer.
- AICR’s reports found strong evidence linking red meat with higher risk of colon cancer above 12 – 18 ounces per week
- Red meat contains heme iron, the compound that gives red meat its color, which may damage the lining of the colon
- Red meats include beef, pork and lamb
Processed Meat: Think Special Occasion
Avoid processed meat (saving for special occasions) to reduce risk for colorectal cancer.
- AICR’s reports found strong evidence that eating processed meat increases the chances of colorectal cancer. There was emerging, but limited research showing it increases one type of stomach cancer (non-cardia)
- Processed meat is any meat that has been smoked, cured or salted, or has added preservatives
- This processing can lead to formation of cancer-causing substances
- Processed meats include ham, bacon, pastrami, salami, sausages, bratwursts, frankfurters and hot dogs
Conquer this Challenge: Make Meat a Modest Part of Your Diet
Limit cooked red meats to 12 – 18 ounces weekly.
- Try this: 3 ounces red meat x 6 meals = 18 ounces lean red meat weekly
- Four ounces of uncooked meat shrinks to about 3 ounces cooked
- Choose lean cuts such as sirloin, loin, round and 95% lean ground meat
Choose other animal proteins more often
- Fish, shellfish and other sea foods
- Poultry like chicken and turkey
- Cheese, yogurt, and eggs
- A portion is 3 ounces of cooked red meat, seafood or poultry. This amount provides a healthy dose of protein without overdoing on calories with higher fat meats.
- If the meat is higher fat (sirloin steak, tenderloin cuts), try 2-3 ounce portions for women and 3-5 ounce portions for men at dinner and go for half portions at lunch.
Try Plant Proteins
- Beans like kidney, black, garbanzo (chickpeas), pinto, edamame, or navy are satisfying and add texture and color
- Hummus, tofu, nuts and nut butters are quick and easy choices
3 Moves for Strong Healthy Hips!
20-Minute Ultimate Workout!
Strategies to use this week
Replace processed meats in sandwiches with:
- Peanut, almond and cashew butters
- Garbanzo bean (hummus), black bean and other bean spreads
- Fresh baked or roasted chicken and turkey (not deli-style processed)
- Roasted loin or round of beef, pork and lamb
- Egg, chicken, tuna and fish salads
- Reduced-fat cheeses such as cheddar, Jarlsburg, mozzarella, provolone, Swiss
Eat at least one meatless lunch or dinner meal weekly
- Meatless Monday, Tofu Tuesday or Bean Taco Thursday
- Try bean curd (tofu) with vegetables with brown rice
- Order tofu pad thai with a side order of vegetables at Asian restaurants.
Enjoy beans and nuts for protein:
- Swap beans for half the meat in chili, spaghetti sauce or other soups and stews
- Eat seafood twice a week. Use this pocket guide to select sustainable seafood.
Know the serving sizes:
- 1/2 cup cooked beans or 1 cup split pea, lentil or bean soup or 1 bean patty = 2 ounces animal protein
- 1/4 cup nuts or 2 tablespoons nut butters = 2 ounces animal protein
- One-ounce cheese, 1/2 cup yogurt, 1/4 cup Greek-style yogurt or 1 cup milk = 1 ounce protein. Choose reduced-fat versions to help with weight loss
- One whole egg – 1 ounce protein
Cooking Protein-Rich Plant Foods
NAPC Cooking: Check out the NAP Challenge Cooking Resources page. Enjoy more legumes, nuts and seeds for protein, fiber and phytonutrients!
- Eating out? Check out Swaps for processed and red meats.
- This week’s whole grain – Oats! Check out variety of styles – instant, quick, old fashioned, and steel cut.
Learn more about our Mindful and Intuitive Eating Discussion for this week: 5. Respect Your Fullness.