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Telegraph

Healthy ways to eat meat and fish (without spending a fortune)

Not keen to give up on meat? You're not alone. A recent study indicates that 34 per cent of people who claimed to be vegetarian still eat it sometimes, while 19 per cent admitted to eating meat in secret. Of those who had simply tried to reduce their consumption, 14 per cent then gave up on rationing their intake. The study was commissioned by Hybu Cig Cymru (Meat Promotion Wales) which does, to be fair, have skin – possibly sizzling, crunchy pork crackling skin – in the game. Nonetheless, the results don't come as a surprise. Despite the relentless messaging reminding us that eating too much meat is bad for the planet, our health and our bank balance, many of us aren't ready to give it up altogether. Nor are the health professionals telling us to ditch meat. The NHS recommends up to 500g per week of red and processed meat, along with at least two portions of fish (one of them oily). There are no UK guidelines for white meat, but the EU reckons up to twice a week is fine. There are good reasons to keep a modicum of meat and fish in our meals. It's a great source of complete protein, with all nine of the essential amino acids. Meat and fish also provide lots of iron, and crucially this is heme iron, much more easily assimilated by the body than plant iron, aka 'non-heme iron'. With one in 11 women anaemic from not getting enough iron, it's something to keep an eye on. All well and good. But with prices for food still stubbornly high, and good quality meat attracting a premium, eating it can seem beyond the weekly grocery budget. So we've hunted down the key ingredients to help you to eat meat thriftily, healthily and in an environmentally conscious way – and there's no need to do it in secret. Venison Venison is a fantastic source of lean protein. It's lower in fat than other red meat but also, crucially, lower in saturated fat. It also packs a big flavour punch, so while you can substitute it for beef in casseroles, you can use much less and still get a good meaty, savoury taste.