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Harvard Health Blog
An omnivore’s dilemma: How much red meat is too much?
- By Emily Gelsomin, MLA, RD, LDN, Contributor
In October 2019, the Annals of Internal Medicinepublished controversial guidelines advising Americans to carry on consuming red and processed meat at current amounts. The guideline authors characterized meat-eaters as somewhat incapable of dietary change, and portrayed the benefits for reducing red and processed meat intake as insignificant. These guidelines contradict previous studies that link processed meat and red meat with early death and an increased risk of disease, including cardiovascular disease (CVD) and cancer.
If omnivores are confused, it’s hard to blame them.
Americans are eating less meat, but not less processed meat
To frame their argument, the article authors referenced an average meat intake from North America and Western Europe of two to four servings per week. But we are not France, and about a third of Americans eat more than this. In fact, on average we eat about five servings (17 ounces) of red and processed meat per week.
We have made progress decreasing our consumption of unprocessed beef, pork, and lamb over the past two decades. But our intake of processed meat remains unchanged: sausage, hot dogs, and ham reign among the nation’s most beloved processed meats.
Red meat and processed meat increase disease risk
The message from the Annals guidelines was perplexing and, at times, poorly translated by the media, with some headlines goading Americans to go full speed ahead on their intake.
This is particularly alarming, because recent research indicates eating 3 1/2 more servings of meat per week is associated with a higher risk of death. Consuming more than three additional servings may sound like a significant escalation. But consider that a standard serving equals about 3 ounces, a portion the size of a deck of cards. Eating a steakhouse filet, which typically weighs up to 12 ounces, you could consume roughly 3 1/2 servings in a single meal.
The connection is stronger for processed meats, which have a smaller standard serving size. For bacon lovers, eating a mere four slices more of thick-cut bacon a week is enough to increase risk of death.
Red and processed meat have also been associated with an increased risk of cancer. According to the World Health Organization’s International Agency for Research on Cancer, there is sufficient evidence to label processed meat as a carcinogen (a cancer-causing substance). Consuming a daily portion of less than two ounces per day — the equivalent of two slices of ham or bologna — is associated with increased cancer risk.
Eating less red meat makes room for healthier foods
Unfortunately, outlining the health hazards of red and processed meat sends a negative message and misses the bigger picture: many of us simply do not eat enough protective foods, and eating less meat would allow space for the foods we are neglecting.
According to the USDA, close to 90% of Americans do not eat the recommended amount of vegetables per day. (Most people should aim for two to four cups daily depending on their age and sex.) Adults are not eating enough legumes, like beans and lentils, nor are we consuming enough seafood. The good news is that replacing some red and processed meat with whole grains, vegetables, and marine and plant-based proteins may help you live longer.
This is helpful for our collective health too, as livestock are responsible for 14% of greenhouse gas emissions that contribute to climate change and threaten our planet. (Seafood practices also contribute to global warming, but only lobster and crab come close to cattle, our country’s most popular red meat and the animal responsible for the greatest greenhouse gas emissions.)
Shift focus to the foods you should eat more of
Ultimately, we do Americans a disservice if we cast them as incapable of making change. We can’t assume that it would be a burden to switch from beef jerky to nuts or from ham to tuna.
But asking how much meat is too much is, perhaps, the wrong question. Rather, we should really be asking: what do we need to eat more of instead?
About the Author

Emily Gelsomin, MLA, RD, LDN, Contributor
Disclaimer:
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Tasty ways to sneak in more fruits and vegetables
Few Americans meet the Dietary Guidelines’ recommendations to eat about 1½ to 2 cups of fruit and 2 to 3 cups of vegetables each day. Dinner may be the largest meal of the day, and it’s also your last chance to strike a healthful balance of foods for the day. If you didn’t eat many or any fruits and vegetables at lunch, now’s your chance to meet your produce quota. Plus, piling on the produce means there’s less room in your dinner for unhealthy options. Here are some tasty ways to boost the produce in your dinner.
Roast vegetables along with whatever entree is in the oven.
Roasting is a great way to let the deep, rich flavors of vegetables shine through because their starches convert to sugar, releasing a deep, nutty sweetness. To roast, just drizzle olive oil over cut-up vegetables and bake at 450° F for 15 or 20 minutes or until they’re lightly browned. Any vegetable is a roasting candidate—for instance, mushrooms, onions, eggplant, zucchini, tomatoes, broccoli, or carrots—so don’t limit yourself. You can add some dried herbs or spices for more flavor. Enjoy roasted veggies as a side dish or toss them into pasta dishes and other recipes.
Poach veggies in lowsodium vegetable or chicken broth and white wine.
To poach, boil enough liquid to cover the vegetables. When it boils, add the vegetables. Turn down the heat to just below boiling and cook the vegetables for about five to seven minutes, until they’re brightly colored and tender-crisp. To retain nutrients, keep a watchful eye on the pot or set a timer so you don’t overcook. Add garlic, basil, thyme, oregano, or tarragon for a flavor bonus.
Add fresh-cut vegetables to main dishes.
Try adding mushrooms, peppers, zucchini, onions, or carrots into pasta sauce, casseroles, soup, stews, scrambled eggs, and chili.
Smuggle finely chopped or pureed vegetables into recipes.
Add chopped vegetables to classic foods like casseroles, macaroni and cheese, or even a loaf of bread to boost veggie consumption. Pureed cooked vegetables can easily be used as sauces, soups, spreads, and toppings.
Replace grains with vegetables.
Cauliflower “rice” or “pasta” made out of spiralized zucchini, butternut squash, or sweet potato can be a great substitute for grains.
Have a salad with dinner.
Stock your salad with dark green leafy lettuce and toss in petite peas, tomatoes, onions, celery, carrots, and peppers. Bonus: in addition to the nutrient bonanza you’ll get, studies show that starting meals with a healthy salad can help you avoid eating too much. A healthy salad consists of dark leafy greens, along with a variety of vegetables (for example, ½ cup carrots, a tomato, and ¼ cucumber) and an oil-and-vinegar dressing.
Choose fruit for dessert.
Fresh or frozen, stewed or baked, minimally processed fruit counts toward your daily produce quota. Try making homemade popsicles with blended fruits in the summer, or have some berries with a small amount of dark chocolate. Dried fruits are healthy, but may have added sugars, so check the ingredients.
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