What nutrients are we really getting from our meats?

 
 
The consensus on meat-eating in terms of its affects on health never seems to be clear. Some folks decide never to eat it; some only eat certain kinds of meat and some opt not to think about it and just eat anything. We decided to ask our resident dietician Teresa Anderson, CDE once and for all: what do we need to know about eating meat?
 
“When we purchase meat we are generally thinking protein,” she told us. “The reason we eat ‘real’ meat is because we get real nutrition.” 
 
The question isn’t just what meats are the healthiest or the worst, it is more about what the total nutritional value is. All foods have their own package of nutrients including vitamin and mineral contents. That’s why we are supposed to eat a variety of foods. 
(per 1 serving)
 
As you can see from the list, pork and chicken have a higher percentage of the recommended daily value [%DV] of B12, but not as much of the iron or B12 that beef provides. The “real” meats all carry a comparable percentage of protein, but some have fewer calories than others. 
 
What this chart clearly shows is that bacon and bologna are not meats that provide any significant nutritional value.
 
“If you are looking to consume nutrient-dense animal proteins, stick to the ones that are ‘identifiable’,” Teresa told us. This means you should purchase meats that you can tell what they are by looking at them, such as a chicken thigh or a piece of fish, instead of, say, a nugget.
 
Meats that are ”unidentifiable” are as those that are mechanically separated, have up to 25% by weight water added, have fillers and preservatives added, or are rolled and pressed into forms, like squares or rounds. The meats that are cut into slices and covered in name-brand packaging like hotdogs, bologna and salami all usually contain very high caloric and sodium content and have very little nutritional value. 
 
One good suggestion: read the ingredient list. If it lists much more than the meat you’re intending to buy, it’s probably better to avoid it. 
 
Teresa also commented on the price of meat. “I will hear ‘meat is too expensive’,” she told us. She’s devised a challenge to calculate the price value of “real meat” against “meat substitutes”.
 
Calculating the price value of these meat substitutes based on protein content against fillers, they come to around $7-$14 per pound. Obviously, this makes meat substitutes an expensive meat option. 
 
By contrast, lean cuts of beef, chicken, pork and fish can be on sale for $2-$5 per pound. For most adults, a 3-5 OZ portion of meat is adequate. That comes to 50 cents to $1.25 per portion, which is much less expensive than you may have expected.
 
Of course, vegetables, beans, fruits and whole grains are very nutrient dense and cost even less per pound. And consider this - when you eat nutrient dense foods, you don’t need to eat as much! 
 
“We’ve gotten into a mentality of ‘how much volume can I buy?’ when we need to be concerned about what we put in our body and ask ‘how much nutrition can I buy?’” Teresa added.   
 
We all have different bodies which have different needs. The best thing you can do is choose a nutrient-dense diet that fits your health needs and budget. This may or may not include meat, but if it does, it should be “real meat” that you’re looking for. If you are unsure and concerned about your health, it is best to schedule an appointment with your dietician.