FOOD TIP: Is it really goodbye to an Ozzie tradition?

You've probably heard recently that the World Cancer Research Fund (WCRF) released a report listing Ten Recommendations for Cancer Prevention which included:

1. Be as lean as possible without becoming underweight.
2. Be physically active for at least 30 minutes every day.
3. Limit consumption of energy-dense foods.
4. Eat mostly foods of plant origin
5. Limit red meat and avoid processed meats.
6. Limit alcoholic drinks
7. Limit consumption of salt
8. Aim to meet nutritional needs through diet alone
9. Mothers should breastfeed; children to be breastfed
10. Cancer survivors should follow the recommendations for cancer prevention

Out of these 10 recommendations, limiting red meat and avoiding processed meats, has received the most media attention. The report indicates there is strong evidence that excess amounts of red meat and processed meats cause colorectal cancer, but there is only limiting evidence to suggest red and processed meat cause other types of cancer. Your risk of colon cancer is also increased with excess alcohol consumption, physical inactivity, and excess body weight and abdominal fat.

It's important to note the report is not saying to never have a BBQ again and to avoid red meat completely - it's saying not to overdo it. The WCRF recommends you consume no more than 500g of cooked meat (700-750g raw weight) each week. The average Ozzie currently consumes on average of 460g of red meat each week and nine out of ten Australians choose lean meat varieties. This translates to the average Ozzie consumes a healthy amount of red meat each week.

On the other hand, the report did report strong evidence to show that processed meats such as bacon, ham and some sausages to cause colon cancer. Unlike red meat, there has not be a recognised safe level of processed meat consumption that WILL NOT increase colon cancer risk, and therefore processed meats should be avoided.

It's important to remember that red meat is an important source protein, iron, zinc and vitamin B12. It does contain high levels of animal fats, therefore a lean variety is recommended where ever possible. It's also important to take any visible fat off your meat prior to cooking it and use healthy cooking methods such as grilling and BBQing, rather than frying.

This summer, don't give up your BBQ, but may change some of the foods being served. You can always make some kebabs with lean meat and vegies, grill some salmon or white fish, some chicken and some lean red med. Avoid throwing the snags on the BBQ. There is better quality meat that will get your taste buds watering - and they're better for your health.

If you eat meat, continue to enjoy 3-4 serves of 100g of lean red meat each week and include a variety of plant-based foods including wholegrains, fruit, vegetables, nuts and seeds. And throw some exercise and weight management in there as well. Combining all of these points will help you reduce risk of developing colon cancer and you still get to enjoy the Ozzie summer tradition.