Finding alternative foods to red meat

Red meat doesn’t always get good press. Despite being high in iron and B vitamins, red meat-heavy diets have been linked to an increased risk of developing heart disease, bowel cancer, and diabetes. While this doesn’t mean you need to switch to a vegetarian or vegan lifestyle, it is a good idea to start researching alternative foods to red meat and introduce healthier protein sources to your meals. Here, we look at some foods you can incorporate into your diet if you want to reduce your intake of red or processed meat.

Switch red meat for white

If you’re a committed carnivore, the easiest way to cut back on your red meat intake is to swap it for white. Both chicken and turkey are healthier alternatives because they’re leaner types of meat but still excellent sources of protein. If you’re making lasagne, try making it with turkey mince instead of beef or roast a chicken instead of lamb or beef for Sunday lunch. Of course, there’s nothing wrong with eating red meat every now and again if you’re partial to a steak, but reducing your consumption will simultaneously bring down your risk of heart disease and bowel cancer.

Fish and seafood

Seafood is an excellent alternative food to red meat because it contains many essential nutrients that your body needs to stay healthy. Salmon, sardines and other types of oily fish, for instance, are great for heart health because they’re full of omega-3 fatty acids as well as being high in vitamin D. As with any food, the way fish is cooked affects how healthy it is. Steaming, baking, or grilling helps to keep the calories down, whereas frying fish will increase its fat content, especially when it’s cooked in batter.

Tofu

If you follow a vegetarian or vegan diet, there are plenty of alternative foods to red meat. We all need to include protein in our meals to help our bodies to grow and repair, but it doesn’t have to come from animal products. Tofu is made from soybeans and is rich in both iron and calcium, as well as protein. It can be baked, fried, or steamed, so it’s extremely versatile and can be used in a wide range of dishes. It’s especially tasty when marinated and seasoned, so it’s a great choice for stir-fries or meals when you want some extra flavour.

Legumes

Legumes such as beans, lentils, peas, and nuts are a healthy alternative to red meat and suitable for both vegetarian and vegan diets. Because they contain high levels of protein and micronutrients such as zinc and iron, nutritionists consider them to be a better choice than the processed meat substitute products found in supermarkets. They’re also full of fibre, which is great for the digestive system and will help to keep you fuller for longer. Add them to soups, casseroles and salads for a budget-friendly option to help maintain weight and boost your overall nutrition.

Consider intolerance testing before making big dietary changes

If you’re thinking of making some big changes to your diet, consider taking a food intolerance test. This will give you a better understanding of your body so you can make informed choices about the foods you eat and avoid items that you’re sensitive to. Have a look at our website for more information about our intolerance tests, or please email any questions to [email protected]. While we’re always happy to help, please speak to your doctor if you have any concerns about your diet or health.