European meat in balanced diet

Do meat and a balanced diet come hand in hand? How to introduce meat to our daily menu? Here’s a Savor Europe guide!

Basic information concerning nutritional value of meat

High quality meat is an important source of vitamin B (especially B12, B1, B2, B3), which is responsible for a proper functioning of neurosystem and metabolism of proteins, fats, and carbohydrates. Meat is a source of vitamin D and vitamin A, zinc, magnesium, selen, sulphur, sodium, phosphorus, keratin building muscles, DHA – Omega-3 acid. Iron comprising meat is an easily digestible ingredient.

Foremostly, meat is a source of nutritious protein containing amino-acids needed for a proper functioning of a human body. Protein, right after water, is the most important building bloc of our body – present in each cell and taking part in each life process.

How to introduce meat into your diet?

If we want to introduce meat to our diet, we have to remember about its proper preparation. The best techniques that can be applied are: cooking, boiling at a low heat, grilling and baking. These methods, unlike frying, allow to limit the calorie intake by 250 kcal without giving up on the taste. Meat requires side dishes; therefore, dietitians recommend accompanying meat with vegetables rich in antioxidants. They also recommend substituting salt with natural herbs and spices. Beef flavor is so profound that it can be served without any salt added.

Nutrition value of beef

The undisputable value of beef is high contents of light and digestible protein – 18-23%. Beef contains low amount of intramuscular fat – less than 5%. At the same time, it’s a rare source of CLA, collagen (which is good for skin) and vitamin A, B, E, D, and H.


  • Food commodity, Danuta Kołożyn-Krajewska, Tadeusz Sikora, WSiP
  • Nutrition value of beef and methods of its formation, Monika Zymon, Instytut Zootechniki Państwowy Instytut Badawczy, Dział Żywienia Zwierząt i Paszoznawstwa (2012).