Moderation seems to be the best advice in many situations, but when it comes to nutrition, besides moderation diversity is also recommended. Therefore, it is advisable to maintain a balance between foods of animal origin and those of plant origin.

Consumed in moderation, meat has a number of beneficial effects on the functioning of the body.

Meat is a basic food and the recommended consumption is 450-500g/week, the correct portion being 120-150g (half the palm of each one).

This means that meat should be consumed only 3-4 days a week.
Cold cuts, on the other side, are less healthy products and the correct portion is half, meaning 50-70g, also 3-4 times maximum per week.

Research shows that both processed meat (sausage) and red meat are rich in saturated fat and can lead to inflammatory processes in the body.

Through inflammation, the immune system detects and destroys foreign molecules or microbes. So inflammation rids us of the infectious agents responsible for producing unpleasant symptoms. If, however, the inflammation persists in low degrees after the infectious agent has been eradicated (chronic inflammation), it can turn into the enemy of the organism. Many severe diseases, including cardiovascular disease, diabetes, arthritis, depression and Alzheimer's disease have been associated with chronic inflammation.

Nutrition plays an important role in fighting chronic inflammation, because digestive bacteria release chemicals that can aggravate or alleviate inflammation. Basically, nutrition is one of the most powerful tools to combat inflammation. Not surprisingly, the foods that contribute to the appearance of inflammation are the same generally considered unhealthy, including carbonated drinks, refined carbohydrates, red meats and processed meats.

Generally processed foods and refined cereals can negatively affect bowel health. Less meat and more fiber from whole grains, raw fruits and vegetables improve intestinal transit. In addition, a diet based more on fruits and vegetables also helps to stimulate healthy intestinal bacteria, more precisely, foods rich in fiber stimulate the growth of good bacteria, which decrease inflammation and the risk of inflammatory bowel diseases.

Red and processed meats are associated with a higher risk of developing type 2 diabetes if consumed daily.

Type 2 diabetes, the most common type of diagnosed diabetes can be kept under control through exercise, diet and appropriate medication.A balanced diet also plays an important role in delaying or even avoiding the serious risks of this condition.:

➢ Carbohydrates with slow absorption, such as those from cereals, vegetables, legumes, in the percentage of 60% of the daily caloric requirement

➢ Protein, which is the second most important category of nutrients. The protein requirement is only 15% of the daily calorie intake. The main sources of protein are those of animal origin, but which should not exceed 50-60% of the daily protein requirement (lean meat, fish, eggs, dairy), the rest being proteins of vegetable origin (cereals, lentils, beans, soybeans, seeds, nuts).

➢ Fats, the third category of important nutrients in the diet of a person with type 2 diabetes (25% of the daily caloric requirement).

Fats are classified as follows: healthy fats (cold pressed oils, seeds, fish) less healthy (saturated fats such as butter, lard and cholesterol in eggs) and totally unhealthy called trans-fats, which should be avoided and found in margarine, semi-cooked foods, fried foods, creams, etc.

Limiting foods with saturated fats, including meat, can lower "bad" cholesterol or LDL-cholesterol in the blood. Experts say that saturated fats should account for less than 10% of the total calories consumed daily. High cholesterol is one of the major risk factors for heart disease, but often a person who has high cholesterol does not show symptoms. Changes in the diet of a person who has high cholesterol may include, in addition to eating vegetables, fruits and whole grains, reducing the consumption of meat or replacing meat with fish. That's because fish is superior to meat, for the simple reason that it has mostly monounsaturated fatty acids, plus Omega 3, unlike meat where saturated fats predominate.

Fatigue and lack of energy may occur if no meat is consumed at all. That's because it lacks an important source of protein and iron, both of which provide energy. The body absorbs more iron from meat than other foods, but in smaller quantities, iron is also found in green leafy vegetables such as spinach, as well as in certain cereals, bread and wholegrain pasta. Meat proteins can be replaced with those from eggs, beans, peas, lentils, nuts, seeds and soy products.

When following a meat-free diet, important vitamins and minerals such as vitamin B12, which is found exclusively in foods based on animal protein, can be lost. Also, iron, calcium, and vitamins A, B, and D may be deficient, which is why it may be necessary to take dietary supplements, recommended by a physician.

In conclusion, moderate meat consumption and diversification of the diet with fruits and vegetables, slow-absorbed carbohydrates and healthy fats are the best solution for a healthy life, along with regular exercise, proper hydration and quality sleep.