Healthy Eating Club Courses 
Vegetarian
vs.
Omnivorous (meat containing) Diets
Key Points
Are vegetarians healthy because their diet is meat-free? NO
Vegetarians are not generally healthy because their diets are meat-free but because their diets are generally richer in nuts, wholegrain cereals, fruit and vegetables.
A 'healthy' Omnivorous diet may be just as effective as a vegetarian diet in terms of reducing coronary heart disease and cancer risk. Inclusion of some lean meat and fish does not seem to be harmful and may be beneficial in lowering the risk of nutrient deficiencies and some chronic diseases.
- it contains at least 2 fresh fruits daily
- contains 2-3 cups of a variety of vegetables daily (especially dark green leafy types, deep coloured vegetables, garlic, onions and herbs)
- includes some pulses and nuts across the week
- contains 5 serves of wholegrain cereals daily
- contains 2 serves of reduced fat dairy products daily
- contains small amounts of a variety of lean red meat/fish/chicken across the week using desirable cooking methods, herbs, condiments and marinades
- is moderate in total fat (30-70g/day) and low in saturated fat (<20g/day)
(see also module Healthy EatingTips - fats and cholesterol)- limits processed foods, fast foods, and foods providing empty calories e.g. treats
Does meat 'per se' cause cancer? Probably not
Research suggests that meat does not cause cancer per se, but that meat rich diets simply don't provide as much protective plant foods; its recommended to have <80g/day.
What about the way meat, fish, chicken, even vegetables are cooked - can this cause cancer? YES
Certain cooking methods can produce cancer causing compounds.
The following food preparation techniques and cooking methods reduce the formation of cancer causing compounds:
a) removing as much fat as possible from the meat
b) avoiding the charring of food during cooking
c) limiting the use of grilling, pan frying and barbequing; prefer casseroling, stir frying, steaming, boiling, roasting, microwaving
c) marinading meats/fish in wine, lemon juice, herbs, spices/curry, extra virgin olive oil
d) cooking and/or serving meats/fish with lemon juice, herbs, spices, fruit chutneys.
Audio Transcripts
A 'Healthy' Vegetarian diet?
Many people think that all vegetarian diets are healthy, but this is not always the case. Lacto-ovo vegetarian diets which include dairy products and eggs can be high in saturated fat especially if reduced fat products are not consumed. Vegetarian diets can also have the wrong balance of fatty acids being too high in omega 6 linoleic acid and too low in omega 3 fatty acids. This can occur if the vegetarian chooses predominantly oils high in omega 6 fats such as sunflower, safflower and grapeseed oils and does not consume enough foods high in omega 3 fats like rape seed oil, linseed, nuts, legumes and dark green leafy vegetables. Omega 3 fats are especially high in fish but most vegetarians exclude seafood from their diet. Vegetarian diets can also be low in Zn, Fe, iodine, calcium, vitamins B12 and D and protein, especially if legumes, nuts and wholegrain cereals are not consumed daily. Some people think that when they remove meat from their diet that their diet will automatically become healthier, simply by eating vegetables, fruit, cereals and dairy products. This is not true. When meat is removed from the diet it must be replaced with the daily consumption of meat alternatives, namely nuts and legumes, in order to prevent nutrient deficiencies (Walter, Nut Rev 1997; 55 (1): S 61-68).What does the World Cancer Research Fund say about meat?
How much?The book "Food, Nutrition and the Prevention of Cancer: a Global Perspective" 1997 by the World Cancer Research Fund & American Research Institute for Cancer Research, Washington DC has reviewed all the evidence in relation to diet and cancer and concluded:
" If eating meat, use as a condiment. If eaten at all, red meat should be limited to less than 80g per day. It is preferable to choose fish, poultry or meat from non-domesticated animals in place of red meat. It is not exactly known why a high meat diet is linked with an increased risk of cancer. It may be that meat does not cause cancer per se, but that meat rich diets simply don't provide as much protective plant foods. As there is only so much room on your plate, be sure you maximise your protection from cancer by filling it first with a variety of plant foods, and if desired, using a small amount of meat for flavouring".
Cooking methods?The World Cancer Research Fund also provided guidance on the undesirable cooking methods for red and white meat. It is desirable to avoid deep frying, charring food, overcooking meat and burning of meat juices if you eat fish or meat (e.g as a result of barbecuing). Meats that are either charred or exposed to combustion products during cooking may contain cancer causing polyaromatic hydrocarbons (PAH). Use only occasionally fish or meats that have been grilled in direct flame or that have been cured or smoked. Cured and smoked meats, have other compounds incorporated into them during their processing, which have also been shown to cause cancer in animals. When cooking, wherever possible, use relatively low temperature methods, such as steaming, boiling, poaching, stewing, casseroling, curried meat, braising, baking, stir-frying and microwaving. Limit the use of grilling, pan frying and barbequing, especially for the preparation of meats or use the following food preparation techniques to minimise formation of carcinogens:
a) remove as much fat as possible;
b) avoid charring the food during cooking
c) marinade meats/fish in wine, lemon juice, herbs, spices, extra virgin olive oil *
d) cook/serve meats/fish with lemon juice, herbs, spices, fruit chutneys*
*these condiments are high in antioxidants and will counteract carcinogens formed.