Healthy Eating Club Courses 
White Meat - Eating Tips
Key Points
Is it better to replace red meat with white meat for health reasons and if trying to lower cholesterol levels ? NO
Red meat is more nutrient dense than white meat; so removing red meat from the diet can result in inadequate intakes of several nutrients, especially iron and zinc.
Around 2 serves a week is fine, however, having more than this weekly frequency has not been associated so far with any adverse health effects. This recommendation is based on the frequency of intake of long-lived populations in the Mediterranean in the 1960s. HEC nutrition experts also recommend 2 serves a week so that you leave space in your diet for other meats and meat alternatives and also on the grounds of environmental sustainability. Having less than this is also OK.
Around 2 serves a week is great and will help protect you from heart disease and possibly cancer. Having more doesn't seem to be better for your health and 2 serves a week leaves room in your diet for other meats and meat alternatives and helps protect our fish stocks.
Fatty fish (high in omega 3 fats) includes:
salmon/ tuna (canned,smoked,fresh)
sardines
trevally
gem fish
rainbow trout
blue eye
shark
mullet.
Avoid frying fish in batter and using saturated fat - take away fish may be fried in undesirable animal fat or hydrogenated vegetable fat high in trans fatty acids.
Audio Transcripts
Lean cuts of red meat can be just as low in total fat and saturated fat as chicken and pork, but red meat has the added benefit of being higher in many nutrients. In fact, some white meat can be higher in fat than red meat if the darker meat or skin is consumed. It is interesting to note, however, that the fat quality of pork can vary depending upon what the pig has eaten. For example, pork fat can be low in saturated fat and high in beneficial monounsaturated fat and the omega 3 fatty acid linolenic acid if the pig eats rape seed (this seed is used to make canola oil).
Epidemiological studies provide evidence that as little as 1-2 fish meals/week can reduce death from coronary heart disease by 50%. The cardioprotection occurs with 1-2 servings of fish per week, beyond this level of intake further benefit may be marginal, but may benefit you in other ways. For example, there is also evidence that high intakes of fish may reduce joint tenderness and morning stiffness in people with rheumatoid arthritis.
Fatty fish is high in omega 3 fatty acids namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In contrast, lean fish is lower in omega 3 fatty acids. Omega 3 fatty acids found in fish reduce myocardial irritation and stabilise the heart muscle to prevent sudden cardiac death. They also appear to improve blood lipid profiles, have anti-inflammatory and anti-clotting effects.
