WHAT FOOD IS THE MOST IRON RICH? IT’S NOT WHAT YOU THINK By Dr Carrie Ruxton

A couple of years ago, I felt tired and lethargic and struggled to catch my breath when climbing the stairs. I was amazed on giving my usual blood donation to discover that I was iron deficient, particularly as I eat red meat, which is an iron rich food source. Six months later, everything was back to normal thanks to an iron prescription from my doctor and a focus on getting iron rich red meat into my diet more often. But, it made me more aware about the problem of iron deficiency, which remarkably affects one in four women in the UK[1].

Everyone thinks of spinach in relation to iron but red meat is, in fact, the best iron rich dietary source available. The haem iron in red meat is two to six times better absorbed than the non-haem iron found in pulses, green vegetables and fortified foods. Haem iron also boosts the absorption of non-haem iron making it a good idea to serve a large portion of broccoli with your steak!

Lack of iron can lead to tiredness, poor concentration, palpitations, breathlessness and other problems, yet more than a quarter of women surveyed by the Meat Advisory Panel (MAP) have reduced their intakes of red meat because of misplaced health concerns[2]. 

HOW MUCH RED MEAT SHOULD WE BE EATING?

Well-meaning blanket health advice to ‘eat less red meat’, flies in the face of facts.  The National Diet and Nutrition Survey[3] (NDNS) confirms that the average adult intake of red meat is well within the recommendation of up to 70g per day and the ongoing problem of low iron intake levels in young children, girls and women suggests that some people should be eating more red meat, not less. 

The problem is that people don’t understand how much red meat they should be consuming.  In the MAP survey, half of people (51%) had no idea how much is ‘too much’ and a mere 6% knew that the government’s recommended maximum of intake of red meat is 70g a day (cooked weight) just half of adults. [4] 

But a few dietary considerations can make all the difference.  Try eating red meat four or five times a week (a typical 70g portion is roughly the amount that fits into the palm of your hand), drinking a glass of orange juice with meat meals, serving green leafy vegetables with main meals, and eating fortified breakfast cereals.

Dr Carrie Ruxton is a dietitian and member of the Meat Advisory Panel (MAP)– a group of independent scientists and health professionals tasked to provide objective and evidence-based information about red meat and its role as part of a healthy, balanced diet.  MAP is funded by an educational grant from the Agriculture and Horticulture Development Board (AHDB). 

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[1]https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/551352/NDNS_Y5_6_UK_Main_Text.pdf

[2] OnePoll survey of 2,000 adults aged 18 to 65 conducted in November 2016

[3]https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/551352/NDNS_Y5_6_UK_Main_Text.pdf

[4] OnePoll survey of 2,000 adults aged 18 to 65 conducted in November 2016

SIMPLE STRATEGIES TO BOOST THE HEALTH BENEFITS OF RED MEAT by Dr Emma Derbyshire

While research shows that 58% of Brits believe lean red meat (beef, pork and lamb) is part of a healthy balanced diet [1], recent blanket health messages to reduce the amount of red meat we eat has created confusion; driving unbalanced diets and the risk of iron deficiency, particularly among women.  

Red meat is the richest and most readily absorbed source of iron and zinc in the diet and a significant provider of protein.

Contradictory information makes it hard for people to make the right dietary choices. In fact, research for the Meat Advisory Panel (MAP) shows that consumers regard dietary advice from unqualified celebrity chefs, bloggers and wellness gurus, with the same authority as that from dietitians and government campaigns [2].

DIETARY GUIDELINES

The World Cancer Research Fund recommends eating no more than 500 grams of red meat (cooked weight) each week, while UK dietary guidelines are up to 70g a day.  But what does this mean?

To provide some much needed clarity, MAP has launched a simple, up to ‘five-a-week’ message to help people find the right balance of red meat in their diets. 

Very few people have the time or inclination to weigh out foods, so a really simple way to visualise a 70g portion is to compare it to the palm of your hand, a standard mobile phone or pack of playing cards.

To give you an idea of how this translates into individual meat portions, 70g is the equivalent to three slices of back bacon; six thin slices of beef, pork or ham; one and a half standard sausages or four to five meat balls.

Giving people simple strategies to eat the right size portions is a much better approach than simplistic eat ‘more’ or ‘less’ advice and the only way we are going to address the dietary confusion that is common place in the eating habits of some many people today.  

HOW TO BE PORTION SMART ABOUT RED MEAT

•          Eat red meat five times a week  
•          Only eat meat with main meals
•          Use the palm of your hand, mobile phone or pack of cards to measure portion size
•          Choose lean cuts of meat – picking back bacon over streaky bacon for example
•          Opt for thinner sausages and slices of ham

Dr Emma Derbyshire is a Public Health Nutritionist and member of the Meat Advisory Panel (MAP) – a group of independent scientists and health professionals tasked to provide objective and evidence-based information about red meat and its role as part of a healthy, balanced diet.  MAP is funded by an educational grant from the Agriculture and Horticulture Development Board (AHDB). 

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[1]OnePoll survey of 2,000 adults aged 18 to 65 conducted in November 2016

[2] OnePoll survey of 2,000 adults aged 18 to 65 conducted in November 2016