Meat Cheat Sheet: 3 Easy Rules To Remember

With so many cuts on offer, many are left bamboozled as to which type of meat you should be buying and how you should be cooking it.

HYPOXI weighs in with a meat cheat sheet and three easy rules to remember:


Grass-fed red meat
High in omega 3 (the good essential fatty acid, also found in fish) and low in omega 6 (too much of which has been shown to contribute to chronic disease), grass-fed cuts are also high in CLA, a type of fat shown to lower body fat. Avoid grain-fed red meat, which has the opposite ratio – more omega 6, plus other added nasties.

Hormone-free chicken, pork & turkey
This is more important than the ‘free range’ label. Turkey meat is the most nutritious pick of the three, as it contains a key amino acid called ‘tryptophan’, which helps central nervous system function and improves hormonal health. Gobble gobble!


Coconut oil
There are many health benefits to coconut oil, the main being that it’s ‘heat stable’. Translation: it won’t oxidise when cooked and become a trans fat when ingested (the most toxic type of fat). Avoid heating with oils such as sunflower and canola oils as they are not as heat stable.

The real stuff! Another fat that is beneficial to the body, and a far healthier choice than margarine or other similar spreads. It’s also heat stable so is great for cooking.


Not sauce (although that’s important too!). Getting your meat from a trusted source means you can afford to eat the occasional rasher of bacon, slice of pre-cooked turkey breast or sausage (see Rule #1!).

Worries about nitrates and other potential nasties are really secondary if you make quality food source your focal point overall. Furthermore, higher-grade deli meats are generally less likely to contain these types of fillers than stock standard deli meats.


Nitrates and nitrites are preservatives added to processed meats like bacon, ham and sausages, to prevent bacteria. Sounds bad, until you consider that nitrates are also found naturally in many vegetables – in fact, veggies are the biggest source of nitrates. But! Nitrates can become carcinogenic when it’s exposed to high heats, such as frying your bacon to a crisp.

While there is growing evidence that nitrite preservatives are safe, it doesn’t mean that processed meats are necessarily healthy. Limit your consumption and get quality meats from your farmers market or local producer.