When meat is included in a healthy diet, portion control is key. The American Heart Association recommends following about 5.5 ounces of meat daily24 (equivalent to about two chicken breasts or one and a half beef burgers) for cardiovascular health.

Be sure to pair your animal protein with nutritious whole foods, such as colorful fruits and vegetables, whole grains, and legumes. For example, enjoying a piece of grilled chicken with roasted vegetables and quinoa provides a well-balanced plate full of protein, vitamins, minerals and fiber.

“While animal protein sources can be included in a healthy diet, we tend to overemphasize the role that meat plays in our diets in the United States,” says Jen Bruning, MD, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. . “Try rethinking your favorite meals with meat as a side dish or flavor enhancer, using two to four ounces instead of eating a whopping 12 ounces. steak”.

Sticking to smaller portions will also help you save money so you can buy more sustainable cuts, such as those grown using regenerative methods. “Regenerative grass meats can restore ecosystems by improving soils while sequestering carbon from the atmosphere and increasing soil water storage. It also increases soil biodiversity, which is critical to human survival, and can be used on land unsuitable for other agriculture,” Mark Hyman, MD, previously shared with mindbodygreen.