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The 2023 national nutrition survey from the Australian Bureau of Statistics, published in September 2025, shows women are eating substantially less red meat than men, averaging 47.8g a day with men consuming on average 64.3g per day. The Australian Dietary Guidelines (ADGs) advise up to 65g per day (a maximum of 455g cooked lean red meat per week) to enhance dietary variety and reduce some of the health risks associated with consuming excess meat.
The 2013 ADGs were developed by the National Health and Medical Research Council to provide evidence-based advice on the types and amounts of foods that promote health and wellbeing. They are currently under review; the most recent guidelines date from 2013. ADGs note that red meat is a key source of iron and zinc and state that women and children may have increased nutrient requirements. There are benefits to consuming red meat but also risks, depending on the amount, type and frequency of consumption and therefore moderate lean red meat consumption is suggested.
Red meat is a high-quality protein and a rich source of zinc, essential B vitamins and iron. Iron deficiency is one of the most common nutritional challenges facing women. A low iron status is linked in some groups with tiredness, depressive mood, functional tiredness and poorer memory ability.
Despite the variety of foods available in Australia, comparison of actual intakes with nutrient reference values shows that some people are still at risk for deficiencies of some nutrients. For example, intakes of iron and calcium continue to be low in relation to recommendations for some teenage girls and women of reproductive age.
A You Gov survey that asked women if they thought eating red meat could be beneficial at specific occasions or life stages, commissioned by MLA, found that 81% of women believed that moderate red meat consumption can be part of a healthy diet but had varying beliefs in relation to specific stages of life, i.e.
- 44% of women thought red meat is beneficial during pregnancy.
- 39% thought red meat is beneficial during menstruation
- 32% thought red meat is beneficial during perimenopause
Although most women recognise red meat as a key source of protein (72%) and iron (70%), the women surveyed were unaware that red meat provides vitamin B12 and zinc. There was also low awareness that iron and zinc from red meat and other animal-sourced foods are more readily absorbed than iron and zinc in plant sources.6
Consuming lean red meat (up to 3-4 times per week) as part of healthy meals can contribute bioavailable iron, vitamin B12 and high-quality protein during pregnancy, menstruation and perimenopause. Additionally, animal sourced foods can help the absorption of iron and zinc from plant foods, such as vegetables, when eaten together.
During pregnancy, menstruation and peri-menopause there is a potential risk for nutrient deficiencies and it’s important for women during these stages to prioritise a diverse range of nutrient rich foods as part of a healthy diet. It is certainly feasible for women who do not consume red meat or animal sourced foods to meet their requirements during these stages, with planning, intentional food choices and routine monitoring in higher risk situations such as pregnancy and heavy menstrual bleeding where supplementation may be required.
To help educate on iron and protein sources, MLA has developed evidence based nutrition resources for patients available online at https://www.mlahealthymeals.com.au/.
Frequently asked questions to help GPs provide practical tips for patients:
What are some small dietary shifts women can make to consume red meat in a healthy moderate way?
Including lean red meat (up to 3-4 times per week) as part of healthy meals will help with meeting high quality protein, iron and zinc intakes. The Australian Dietary Guidelines (ADGs) advise up to 65g per day (a maximum of 455g cooked lean red meat per week).
Are certain cuts of red meat better than others when it comes to delivering nutrients?
Plain cuts of red meat are nutrient rich, providing 12 essential nutrients including iron and zinc which are highly bioavailable.
For healthy eating advise patients to choose lean red meats, look for callouts such as ‘lean’ and ‘extra lean’ cuts and to trim the fat off meat before cooking.
Why does iron deficiency commonly affect more women than men?
Women’s baseline requirements are higher than men’s, to account for monthly blood loss, and then periods of growth or reproduction can increase the demand, as can active lifestyles. That’s why iron deficiency is such a widespread issue among Australian women and teenage girls.
What is heme iron and non heme iron?
Dietary iron is available in two forms: haem iron, which is found in animal sources (red meat, and to a lesser extent poultry and fish), and non-haem iron, which is the only form of iron available in plant sources (nuts, cereals, beans and vegetables – particularly leafy greens). Absorption varies with iron status and meal composition. On average 25% of haem iron is absorbed, compared with 10% of non-haem iron. The percentage of non heme iron absorbed increases as body iron stores decrease. There are factors that can modify absorption, such as dietary iron absorption is enhanced by vitamin C and inhibited by phytates, calcium, tannins and certain medications (eg proton pump inhibitors).
How does meat protein differ from plant protein?
Animal sourced foods (red meat, poultry, dairy and seafood) contain all essential amino acids the body needs, in the right balance, to be effectively metabolised and used by cells. Plant proteins, often need to be combined with other foods to provide the same complete profile apart from soy and products made from soy such as tofu, tempeh and edamame as well as quinoa and amaranth.
A healthy balanced dietary pattern comprised of a variety of plant rich and animal sourced foods that complement each other will help enable patients to meet nutrient requirements.
Monique Cashion is an Accredited Practising Dietitian and Group Manager, Food & Nutrition, Meat & Livestock Australia. This article was commissioned by Meat & Livestock Australia.
Monique Cashion is an Accredited Practising Dietitian and Group Manager, Food & Nutrition, Meat & Livestock Australia. This article was commissioned by Meat & Livestock Australia.