Our recommendations for meat, dairy & fruit

Does eating processed meat cause cancer?

A high intake of processed meat is linked to an increased risk of cancer. Eating processed meat most days or every day is considered a high intake. CCNSW recommends limiting or avoiding processed meat. Processed meat includes frankfurts, devon, bacon and salami. 

How much meat/red meat is too much?

A high intake of red meat is associated with a modest increased risk of bowel cancer.
The recommendations are that 100g of meat, fish or chicken (raw) per person per meal is enough. For red meat, it is recommended that you don’t have more than 455g per week.

Why does Cancer Council recommend reduced-fat dairy products when many reduced-fat yoghurts are high in sugar?

The Australian Dietary Guidelines recommend reduced-fat dairy for everyone over the age of 2 years. This recommendation is primarily to help everyone maintain a healthy weight and reduce their saturated fat intake. Ultimately it is a personal preference and including dairy products for calcium in your diet is most important. If you are concerned about added sugar in yoghurt, look for those that don’t have sugar listed in the first three ingredients or buy natural yoghurt and add your own fruit to sweeten it.

Does juice count towards my daily fruit intake?

Half a glass (125ml) of 100% juice (fruit or vegetable) counts as one serve. But you can only count juice as one serve a day no matter how much you drink. This is because juice has very little fibre – if you do drink juice, try to limit your intake to half a glass (125ml) per day.

Does dried fruit count?

When fruit is dried, only the water is removed, so all the nutrients and fibre remain. This makes the serve size much smaller – 30g of dried fruit is a serve, which is about 1 ½ tbsp of sultanas (a small box) or two dried apricots. It’s very easy to eat too much dried fruit, which can lead to excess weight gain and tooth decay, so it’s best to limit your intake to no more than one serve per day.

Can I eat more fruit to make up for not eating five serves of veg?

In a word: no. Fruit and veg contain different combinations of vitamins and minerals, which is why there are different recommendations for each.

Is organic better than non-organic produce?

There are no nutritional differences, it’s a personal choice. Organic is usually more expensive. You should wash all (both organic and non-organic) fruit and veg to reduce exposure to pesticides or other contaminants before eating.

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