How often should we consume red meat?

Tips for a balanced diet

Meat is an integral part of the Greek diet and family tables. From the traditional braised veal to a well-cooked rib eye steak, the pleasure it offers us is unique. But how often is it good to consume red meat? What are its nutritional benefits and what should we pay attention to?

What is “red meat”?

The term red meat refers to beef, pork, lamb, and goat – that is, all those types of meat that have a darker color due to a protein. They are different from poultry (chicken, turkey), which are considered “white meats.”

Why should I include it in my diet?

Red meat isn't just delicious. It's also nutritious:

High biological value protein: Important for muscle growth, cell regeneration and energy maintenance.

Iron: Iron from animal products is more easily absorbed by the body than plant-based iron. It is essential for preventing anemia.

Vitamin B12: Needed for the proper functioning of the nervous system and the formation of red blood cells.

Zinc: Supports the immune system and helps with proper wound healing.

How often can I eat red meat?

The golden mean is balance and variety.
Most nutritionists recommend consuming red meat approximately:

• 1 to 2 times a week
• In portions of 100–150 grams
• Choosing lean cuts, such as fillet or shoulder

Such a frequency is enough to cover our body's needs for iron and protein, without harming our health.

In the meantime, we can supplement our weekly choices with white meats (chicken, turkey), fish and vegetable proteins (lentils, chickpeas, beans).

What should I watch out for?

Although red meat has many benefits, overconsumption – especially processed forms such as sausages, bacon or salami – has been linked to an increased risk of problems or other diseases.

To keep the enjoyment... healthy:

1. We prefer fresh, unprocessed meat.
2. We cook in healthy ways: in the oven, in a pot or on the grill.
3. We avoid frying and high fat foods.
4. We always accompany meat with vegetables or salad, so that we can absorb fiber, vitamins and antioxidants.

We suggest:

Selected, quality cuts of meat from trusted producers, to make delicious and nutritious homemade meals, with safety and love.

Explore our categories and choose pieces ideal for your diet – whether you're preparing a Sunday meal or an everyday, nutritious meal for the family.