Nutrition
Healthcare professionals talk about the importance of a varied and balanced diet, but what does this actually mean?
A balanced diet is not focussed on single nutrients or foods - no single food contains all the essential nutrients the body needs to stay healthy and work properly. Our diets should contain a variety of different foods, to help us get the wide range of nutrients that our bodies need, including foods from the main food groups.
A healthy dietary pattern includes:
• plenty of plant-based foods such as wholegrains, vegetables and fruit
• a variety of protein foods such as seafood, lean red meat* and poultry, eggs, pulses (beans, pea and lentils) nuts, and seeds
• some low-fat dairy products (or dairy alternatives)
• some unsaturated fat
• lower intakes of fatty/processed meats, refined grains, sugar-sweetened foods and drinks
• lower salt and lower saturated fat intakes
As well as healthy, balanced diets, we also need to think about lifestyle including regular physical activity. A healthy dietary pattern and lifestyle is linked with a reduction in the risk of diseases like cardiovascular (heart) disease, type 2 diabetes and some cancers.
*The current UK Government advice is that people who are high consumers of red and processed meat, in other words who eat more than 90g (cooked weight) per day, cut down to 70g (this equates to approximately 500g a week), as high intakes are associated with an increased risk of colorectal (bowel) cancer.
Fascinating nutrition facts
Beef and lamb can taste great but did you know it’s naturally rich in protein and is a source of other essential nutrients such as zinc, potassium and B vitamins?
Beef and lamb can be part of a healthy, balanced diet.
Beef and lamb nutrition
Beef is a rich source of protein and provides eight essential vitamins and minerals (niacin, vitamins B6 and B12, riboflavin, plus iron, zinc, potassium and phosphorus) that support health related wellbeing.
Lamb is also a rich source of protein and provides seven essential vitamins and minerals (niacin, vitamins B6 and B12 and zinc and a source of potassium, phosphorus and pantothenic acid) that support health related wellbeing.
All nutrition and health claims included are authorised claims that comply with Regulation (EC) No 1924/2006.
These nutrients carry out a range of different functions in our bodies. Check out some of the important functions these nutrients help do and how beef and lamb, as part of a healthy, balanced diet, can contribute to our intake of these:
Beef Nutrition
Beef is naturally rich in protein.
Protein contributes to the maintenance and growth in muscle mass, and to the maintenance of normal bones.
On average, beef contributes to 6% of protein intakes in adults, and 8% in older adults in the UK.
Protein in the diet
Protein is essential for growth and repair of the body and maintenance of good health so we need to include some protein foods in our diet. As well as beef, lamb and pork other food sources of protein include beans, pulses, fish, poultry, eggs, nuts and seeds.
Making healthier choices can help you eat meat as part of a healthy, balanced diet. For example when buying meat, go for the leanest option – you can ask your butcher or check the nutrition label, and when cooking meat choose healthier methods like grilling, rather than frying in lots of oil or fat
Pulses, such as beans, peas and lentils, can be particularly important for people who don’t eat animal products but they are also a healthy choice for meat eaters and are a good source of fibre. They can be added to pasta sauces, stews, soups and curries.
We should aim to eat at least 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.
Beef is a source of iron.
Iron can help:
• the immune system to work normally;
• reduce tiredness and fatigue;
• the formation of red blood cells.
On average, beef contributes 5% of iron intakes in UK adults.
Iron in the diet
As well as beef, other food sources of iron include green leafy vegetables, fortified breakfast cereals, wholegrains, eggs, nuts and seeds.
The iron found in meat (haem iron) is better absorbed by the body than the iron found in plant based foods (non-haem iron). However, vitamin C from vegetables and fruit can help the body absorb iron from non-meat sources, so it is a good idea to include plenty of fruit and vegetables with meals.
Beef is source of the following B vitamins:
• Riboflavin (vitamin B2)
• Niacin (vitamin B3)
• Vitamin B6
• Vitamin B12
These B vitamins can help:
• with normal energy production in the body;
• the nervous system to work normally;
• reduce tiredness and fatigue.
On average, in UK adults beef contributes to 3% of riboflavin and 7% of niacin intakes, 5% of vitamin B6, 10% of vitamin B12.
A word on vitamin B12
Typically, vitamin B12 is only found naturally in foods from animal sources, including meat, fish, dairy foods and eggs. Vegan sources include:
• Vitamin B12 fortified yeast extract
• Vitamin B12 fortified breakfast cereals
• Vitamin B12 fortified dairy-free alternatives
• Vitamin B12 supplements
Beef is a rich source of zinc.
Zinc can help:
• with normal cognitive function;
• the maintenance of normal hair, skin and nails;
• the immune system to work normally;
• with normal fertility and reproduction.
On average beef contributes to 10% of zinc intakes in UK adults.
Zinc in the diet
As well as beef, other sources of zinc include lamb and pork, wholegrains, some cheeses, shellfish, nuts and seeds.
Beef is a source of potassium.
Potassium helps support normal blood pressure, and helps the nervous system to work normally.
On average beef contributes 4% of potassium intakes in UK adults.
Potassium in the diet
As well as beef, other sources of potassium include lamb and pork, fish, beans, potatoes, bananas, some green vegetables like broccoli and spinach, and nuts and seeds.
Beef is a source of phosphorus.
Phosphorus helps the maintenance of normal bones and teeth. It also helps normal energy production in the body.
Phosphorus in the diet
As well as beef, other sources of phosphorus include lamb and pork, eggs, dairy foods, fish and shellfish, brown rice and oats, nuts and seeds.
Lamb Nutrition
Lamb is naturally rich in protein.
Protein contributes to the maintenance and growth in muscle mass, and to the maintenance of normal bones.
On average lamb contributes to 2% of protein intakes in UK adults.
Protein in the diet
Protein is essential for growth and repair of the body and maintenance of good health so we need to include some protein foods in our diet. As well as beef, lamb and pork other food sources of protein include beans, pulses, fish, poultry, eggs, nuts and seeds.
Making healthier choices can help you eat meat as part of a healthy, balanced diet. For example when buying meat, go for the leanest option – you can ask your butcher or check the nutrition label, and when cooking meat choose healthier methods like grilling, rather than frying in lots of oil or fat.
Pulses, such as beans, peas and lentils, can be particularly important for people who don’t eat animal products but they are also a healthy choice for meat eaters and are a good source of fibre. They can be added to pasta sauces, stews, soups and curries.
We should aim to eat at least 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.
Lamb is a source of niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, and vitamin B12.
These B vitamins can help:
• with normal energy production in the body;
• the nervous system to work normally;
• reduce tiredness and fatigue.
On average, lamb contributes to 2% of niacin (vitamin B3), 1% of vitamin B6 and 3% of vitamin B12 intakes in UK adults.
A word on vitamin B12
Typically, vitamin B12 is only found naturally in foods from animal sources, including meat, fish, dairy foods and eggs. Vegan sources include:
• Vitamin B12 fortified yeast extract
• Vitamin B12 fortified breakfast cereals
• Vitamin B12 fortified dairy-free alternatives
• Vitamin B12 supplements
Lamb is a rich source of zinc.
Zinc can help:
• with normal cognitive function;
• the maintenance of normal hair, skin and nails;
• the immune system to work normally;
• with normal fertility and reproduction.
On average, lamb contributes to 3% of zinc intakes in UK adults.
Zinc in the diet
As well as lamb, other sources of zinc include beef and pork, wholegrains, some cheeses, shellfish, nuts and seeds.
Lamb is a source of potassium.
Potassium helps support normal blood pressure, and helps the nervous system to work normally.
On average, lamb contributes to 1% of potassium intakes in UK adults.
Potassium in the diet
As well as lamb, other sources of potassium include beef and pork, fish, beans, potatoes, bananas, some green vegetables like broccoli and spinach, and nuts and seeds.
Lamb is a source of phosphorus.
Phosphorus helps the maintenance of normal bones, and is needed for the normal growth and development of children’s bones. It also helps normal energy production in the body.
Phosphorus in the diet
As well as lamb, other sources of phosphorus include beef and pork, eggs, dairy foods, fish and shellfish, brown rice and oats, nuts and seeds
Lamb is a source of pantothenic acid (vitamin B5).
Pantothenic acid can help:
• normal energy production in the body;
• normal mental function;
• reduce tiredness and fatigue.
Pantothenic acid in the diet
A wide variety of plant and animal foods contain pantothenic acid, and this is probably why this isn’t a nutrient of concern in the UK.
Nutrition through the life Stages
Our nutrient requirements vary at different stages of our lives. But by eating a variety of foods within a healthy, balanced diet most of us should be able to get the nutrients we need to meet these requirements, although there may be some specific life stages when we need a supplement (e.g. folic acid in early pregnancy).
Lean red meat can be part of a healthy, balanced diet, and can help contribute to some nutrient intakes for example iron and zinc from childhood to older years.
Find out more about different life stages below.
Body Area
Nutrient
What it does
Vitamin B6 contributes to normal psychological function
Vitamin B12 contributes to normal red blood cell formation which is important for normal delivery of oxygen around a growing, active body
Meat protein has a high biological value and is easily assimilated by the body into tissues such as muscles
Niacin contributes to normal energy-yielding metabolism so helps energy to be extracted from foods
Body Area
Nutrient
What it does
Zinc contributes to the maintenance of healthy hair and is important for teens concerned about their appearance
Pantothenic acid contributes to normal mental performance, important when exams loom
Phosphorus contributes to the maintenance of normal teeth
Riboflavin contributes to the maintenance of healthy skin
Iron contributes to normal cognitive function and reduces fatigue. Significant numbers if teenagers, particularly girls, have inadequate iron intakes
Body Area
Nutrient
What it does
Zinc contributes to the maintenance of healthy hair and is involved in many different biological processes
Niacin contributes to normal physiological function and has a positive influence on mood and mental performance
Vitamin B6 contributes to the regulation of hormonal activity
Selenium contributes to normal reproductive health.
Body Area
Nutrient
What it does
Iron contributes to the reduction of tiredness and fatigue
Vitamin B12 contributes to normal homocysteine metabolism which may be important in helping to reduce the risk of heart disease
Red meat is high in protein yet relatively low in calories and saturated fat. Research shows that high protein diets help support weight control
Vitamin D contributes to the maintenance of normal bones, particularly when combined with a good calcium intake
Selenium contributes to the protection of cells from oxidative stress, i.e. it is a powerful antioxidant
Body Area
Nutrient
What it does
Vitamin B12 contributes to the reduction of tiredness and fatigue
Vitamin D contributes to the maintenance of normal muscle function. Research shows that low vitamin D levels are associated with a higher risk of falls
As muscles decline in old age (often called sarcopenia), a good quality source of protein can help maintain muscle strength
Riboflavin contributes to the protection of cells from oxidative stress and so helps slow the effects of ageing
Pregnancy
Much like at different life stages, expectant and new mums have a range of nutritional demands which beef and lamb can help to fulfil. Find out more below:
Body Area
Nutrient
What it does
Phosphorus contributes to the maintenance of normal teeth.
Iron has a role in the process of cell division and contributes to normal formation of red blood cells and haemoglobin
Zinc contributes to normal fertility and reproduction