Innate WINTER wellness - week 7 nutrition plan

Hello and welcome to week 7!

Red meat or white? Whilst historically we all sat down to consume 'meat and three veg,' the tides are turning on how many servings of red meat we should be eating per week. Why?

Red meat contains high amounts of saturated fats which have been linked to many health issues including heart disease, gut issues, cancers and diabetes. When referring to red meat and cancer risk, we are referring to beef, veal, pork, lamb, mutton, venison and goat. Whilst there is a lot of differing data on how much red meat we should eat, the Australian Dietary Guidelines recommend eating a maximum of 455 grams per week of lean, cooked red meat.

Because of its composition, red meat takes longer to chew, requires more acid in the stomach to digest and more enzymes from the pancreas to break it down. If we have too much, this can make us feel bloated, nauseated and potentially suffer from acid reflux.

Like anything, red meat is fine in moderation, in fact it has many health benefits. I think the take home point is that we should be limiting it to about three serves per week. You will notice that the meal plans include lots of fish, chicken and vegan meals - nutritionists have done so to ensure a balanced approach to your day that is packed with nutrients and good quality fats.

Enjoy week 6!

BREAKFAST

LUNCH

SNACKS

DINNER

DAIRY AND VEGAN / VEGETARIAN ALTERNATIVES