Limit red meat and processed meat

Red meat refers to beef, pork, lamb and goat. It is a valuable source of several nutrients, in particular protein, iron, zinc and vitamin B12. But many of us eat much more of it than our bodies need, which can increase our risk of cancer and make it hard to maintain a healthy body weight.

Processed meat refers to meats preserved by smoking, curing or salting, or by the addition of preservatives. Examples include ham, bacon, salami, hot dogs and sausages.

Red meat and cancer risk

Research shows that a diet high in red meat increases the risk of colorectal cancer.

If you do eat red meat, choose the leanest meat and trim any visible fat before cooking.
Try to limit the amount of red meat you eat each week to 3 servings. A serving is 85 grams (3 ounces) when cooked – this is smaller than a deck of cards.
Choose poultry or fish more often. Make up the rest of your meal with vegetables and healthy grains.

Processed meat and cancer risk

When meat is preserved by smoking, curing or salting, or by the addition of preservatives, cancer-causing substances can be formed. These substances can damage cells in the body and lead to the development of colorectal cancer.

Research shows that eating processed meat increases the risk of cancer. Save processed meat for special occasions, such as ham for a holiday dinner or a hot dog at a sporting event.

Last modified on: 03 February 2010