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R is for red meat

Red meat may be an excellent source of vitamins and minerals but it must be consumed in moderation.

Red meat is also one of the few foods strongly linked to the risk of developing bowel cancer – the second biggest cancer killer of Australians after lung cancer. To lower your risk, enjoy red meat, but not more than 500 grams of cooked lean red meat per week.

Assoc Professor Tim Crowe explains that there is now convincing scientific evidence that processed meat is best avoided as it too increases bowel cancer risk. Cured, salted, smoked or chemically preserved, processed meat includes hot dogs, ham, bacon, burgers and some varieties of sausages.

Some ways to help cut down the amount of processed meat in your diet includes substituting burgers for lean chicken breast or replacing BBQ sausages with foil-wrapped fish.

Increasing the ratio of leafy green vegetables, Asian greens and raw veggies with 100 gm serve of lean red meat also helps round off a healthy weeknight dinner.

For more information visit eatforhealth.gov.au

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