John Andrew
John Andrew, owner of The Meat Inn Place in Lilydale, boasts a legacy of butchery, offering exclusive grass-fed and free-range meats, and specialising in low-and-slow cuts. With a career inspired by his father, John’s passion and expertise have nurtured a reputable business distinguished by unique offerings like Kiwami Wagyu, driven by a commitment to quality and community service.
Making Smart Meat Choices: Which Meat is Best for Your Health?
Reading Time: 7 minutes and 3 seconds
As a butcher who’s spent countless hours behind the counter, I know how overwhelming it can be to choose the right meat—especially with all the conflicting advice out there. “What’s the healthiest meat?” is a question I get almost daily. And while there’s no one perfect answer, I believe it’s all about finding the right balance between quality, cut, preparation..and moderation!
Over the years, I’ve tasted it all—from tender lamb to robust game meats. Today, I’d like to share what I’ve learned to help you make better decisions for your health without missing out on the flavour you love. So, let’s explore the best options for your diet and which ones to save for those special occasions.
What Makes Meat Truly Healthy?
When customers ask me about the healthiest meat, they usually mean, “Which one has the least fat?” But there’s a lot more to a healthy meat choice than just trimming the visible bits. A good cut should be high in protein, have healthy fats, and be packed with nutrients like iron, zinc, and B vitamins. The Aussie Dietary Guidelines suggest 1-3 servings of lean meat, poultry, or fish daily to meet your nutritional needs, with a special nod to lean red meats to keep your iron and zinc levels in check. So next time you’re in The Meat Inn Place, don’t just think lean—think nutrient-rich!
Butcher’s Tips for Spotting Healthy Meat:
- Fresh meat should have a vibrant red or pink colour for red meats and a pale pink for poultry.
- While some marbling (intramuscular fat) enhances flavour, too much can mean high-fat content.
- Choose for grass-fed or free-range, if you can. These choices are more likely to have a better nutritional profile.
According to the Better Health Channel, lean cuts of meat are also lower in saturated fat, which can help reduce the risk of heart disease. Here’s a quick comparison of some of the healthiest meats per 100g serving:
| Meat Type | Calories | Protein (g) | Fat (g) | Iron (mg) |
| Kangaroo | 102 | 24 | 1.2 | 3.4 |
| Chicken Breast | 120 | 27 | 2.5 | 0.9 |
| Pork Tenderloin | 135 | 26 | 3.6 | 0.8 |
| Beef (Sirloin) | 143 | 26 | 4.5 | 2.3 |
| White Fish | 96 | 22 | 1.1 | 0.7 |
The Best Meats for Health: Our Top Picks
Choosing the right meat can sometimes feel like navigating a minefield of options. Fat content, protein, nutrients—how do you weigh them all? That’s where I come in. As a butcher, I’ve made it my mission to help customers find cuts that taste good and are healthy at the same time! I’m often asked what the “best” meats are, and while there’s no one-size-fits-all answer, some stand out for their impressive nutritional profiles. So, if you’re looking to make smarter choices at the butcher’s counter, I’ve got you covered. Below, I’ve outlined my top picks for healthy meats, complete with portion advice and cooking tips.
1. Fish and Seafood
If health is your priority, fish should be on your menu. Thanks to their high omega-3 content, fish like salmon and trout support heart and brain health and can lower the risk of chronic diseases.
2. Poultry
Poultry is a versatile, lean source of protein that fits into almost any diet. When prepared correctly, it’s low in saturated fat and high in essential nutrients like niacin and selenium. Just remember to go skinless and choose white meat cuts for the lowest fat content.
3. Lean Red Meats
Red meats can be part of a healthy diet, especially when you focus on lean cuts that offer protein, iron, and B vitamins. The trick is to choose lean cuts and keep portions small to limit saturated fat intake.
4. Game Meats
Game meats are lean, flavourful, and packed with nutrients like iron and zinc. They’re a fantastic option for anyone looking to switch up their protein sources while keeping calories low.
| Top Picks | Avoid | Cooking Tips | |
| Fish and Seafood | Go for wild-caught salmon, rainbow trout, or barramundi. | Swordfish and king mackerel—they’re high in mercury. | Keep it simple. Bake, grill, or steam to maintain their nutritional benefits. |
| Poultry | Skinless chicken breast, turkey breast, and ground turkey. | Pre-cooked, breaded, or processed poultry products like chicken fingers or sausages. | Roast, bake, or grill for maximum flavour without added fat. Marinating with herbs and lemon juice keeps the meat juicy. |
| Lean Red Meats (Beef and Lamb) | Beef tenderloin, eye of round, lamb leg, and sirloin steak. | Fatty cuts like ribeye, T-bone, and lamb shoulder, which are high in saturated fat. | Stick to grilling, broiling, or roasting. Trim off visible fat before cooking, and keep your seasoning simple |
| Game Meats (Kangaroo and Venison) | Kangaroo fillet, venison steak, and wild boar. | Overly marbled or heavily processed game meats, which can have added fats and preservatives. | Marinate overnight to tenderise the meat, and cook quickly over high heat to keep it tender and juicy. |
Why Grass-Fed and Organic Meats Matter in Health
Grass-fed Meat
I remember the first time a customer asked me about the difference between grass-fed and grain-fed beef. It was early in my butchery career, and I didn’t have a good answer at the time. So, I dug into the research, talked to local farmers, and started sourcing grass-fed products myself. I quickly noticed the difference—not just in taste, but in texture and quality. Grass-fed meats are richer in nutrients like omega-3 fatty acids, which are known for their heart-health benefits, and they have a deeper, more robust flavour that grain-fed cuts often lack.
Organic Meat
Organic meats, on the other hand, are all about how the animal is raised. No synthetic pesticides, no growth hormones, and no antibiotics. It’s as close to natural as you can get. This means the meat is free from chemical residues, and you can feel good knowing the animal had a healthier, more humane life. Investing in grass-fed and organic meats might cost a bit more, but the quality, taste, and nutritional benefits make it a worthwhile splurge.
Benefits of Grass-Fed and Organic Meats
- Richer in omega-3 fatty acids
- Higher levels of vitamins A and E
- Leaner overall, with less unhealthy fat
- Raised without synthetic additives or chemicals
Butcher’s Tip: Look for “100% Grass-Fed” or “Certified Organic” labels. If your budget is tight, try mixing in these high-quality options with your regular cuts to get the best of both worlds.
The Role of Portion Control in a Healthy Diet
I see it all the time—customers switching to lean cuts, thinking they’ve cracked the code to healthy eating, only to serve up portions that are way too big! I had one customer, who was really proud of her healthier choices, admit that her servings were probably twice the recommended size. It’s a classic mistake, but an easy one to fix. Even the best cuts won’t do you any favours if you’re piling too much onto your plate.
According to the Australian Dietary Guidelines, adults should aim for no more than 455 grams of lean red meat per week—that’s about five to six palm-sized servings. For poultry, stick to around 80 grams cooked, and for fish, around 100 grams.
Butcher’s Tip: Keeping an eye on your portions helps you get the benefits of these nutrient-rich foods without overloading on protein or calories.
Handy Portion Guide for Common Meats
- Red Meat: 65g cooked (about the size of your palm)
- Poultry: 80g cooked (roughly the size of a small deck of cards)
- Fish: 100g cooked (about the size of a smartphone)
- Game Meats: 90g cooked (similar to a standard bar of soap)
Premium Quality Meats at The Meat Inn Place
At The Meat Inn Place, we believe healthy eating should never be boring. That’s why our Melbourne butcher shop stocks a wide range of meats, from lean red cuts and skinless poultry to organic and free-range selections.
Our goal is to make it easy for you to enjoy nutritious meals that don’t sacrifice taste. Every cut in our shop is selected with care and quality in mind. We’re always happy to answer your questions and suggest the perfect cut for your cooking. So, visit us today and let’s make every meal a healthy, delicious experience!
FAQ
It doesn’t have to be! Red meat can be a nutritious part of your diet when chosen and cooked wisely. Opt for leaner cuts like sirloin or topside and enjoy it in smaller servings. Remember, it’s all about balance—pairing your meat with lots of veggies and whole grains makes for a wholesome, hearty meal. For all your meat needs, visit us at The Meat Inn Place for quality, fresh, and value-for-money meats!
For weight loss, lean is the name of the game. Chicken breast is a go-to because it’s high in protein and low in fat, but if you want to mix it up, try kangaroo meat. It’s a lean Aussie favourite with a unique flavour to keep your meals interesting and your waistline in check!
Start by choosing quality cuts, trimming any excess fat, and keeping your cooking simple—grill, bake, or broil to keep the added fats low. For an extra boost, consider grass-fed or organic meats. They might be a bit pricier, but the higher omega-3 content and lack of chemicals make it worth the investment. If you’re still in doubt, it’s a good idea to drop by our butcher shop and ask recommendations from our butchers!
