# Meat

Source: https://synapse-lifestyle.com/en/blog/meat

Meat is the muscle tissue of animals and is a good source of protein, minerals, and vitamins — but it can also be high in saturated fat and salt. There are several types of meat:

## Red meat

Red meat is the meat of mammals such as cattle and pigs. It contains the most saturated fat and is worse for your health than white meat.

- **Red meat**: fresh (What does fresh mean? By fresh we mean that the meat has undergone no treatment other than cooling, freezing, and/or mincing to be mixed with other red meat.) meat from cattle, veal, pork, sheep, lamb, goat, or horse.
- **Processed red meat**: red meat that has been smoked, salted, or treated with preservatives (e.g. nitrite), such as ham, salami, bacon, and sausages (WHO 2023).

## White meat

White meat comes from poultry such as chicken and turkey, and from domestic rabbits. It contains less saturated fat and is therefore less harmful to your health.

- **White meat**: fresh (What does fresh mean? By fresh we mean that the meat has undergone no treatment other than cooling, freezing, and/or mincing to be mixed with other white meat.) meat from chicken, turkey, rabbit, duck, or goose.
- **Processed white meat**: white meat that has been smoked, salted, or treated with preservatives (e.g. nitrite), such as turkey ham, chicken sausage, and chicken bacon.

## What effect does meat have on your health?

Eating too much meat — especially red and processed red meat — increases the risk of:

- Cardiovascular disease
- Type 2 diabetes and other metabolic conditions such as fatty liver disease
- Bowel cancer and other cancers

## How to eat less (processed) red meat

Around 1 in 2 Belgians eats too much red meat, and up to 9 in 10 consume too much processed meat. There's work to be done! Follow the tips below to cut back on red meat:

## Goal

Replace red meat and processed meat with white meat as much as possible and aim for the following weekly targets:

- <300 g red meat (How much is that? ≈ 2–3 small portions, each about the size of your palm)
- <30 g processed red meat (How much is that? ≈ 1 thin slice of ham or salami)
- Replace red and processed meat with white meat as much as possible.

## Getting started

1. **Plan meat-free days**: use legumes, tofu, tempeh, or eggs as your main dish.
2. **Choose lean cuts without skin**: such as fillet or turkey steak.
3. **Swap processed meat on sandwiches**: use hummus, chicken breast, cheese, or nut butter instead of salami or bacon.
4. **Halve your portion**: fill your plate with extra vegetables, wholegrains, or legumes and less meat.
5. **Read the label**: look out for "nitrite/nitrates" and choose products with less than 1 g of salt per 100 g.
6. **Mix and match**: use chicken in a stir-fry with plenty of vegetables or in a salad with legumes.
7. **Vary your cooking method**: grill, braise, or fry with a small amount of oil.

**Practical tip**: start small — replace one red meat meal this week with a chicken or lentil dish and gradually cut back from there.

## Learn more

- [Gezond Leven - Meat](https://www.gezondleven.be/themas/voeding/voedingsdriehoek/vlees)