Do dairy and red meat deserve a spot on your plate in 2025?
New Year’s resolutions often involve healthy eating. Here’s why you can feel good about keeping red meat and dairy in your diet.
As the New Year approaches, many of us take time to reconsider what to include in our diets — which can lead to a common debate about beef- and dairy-based foods: Are they good for you, bad for you, or somewhere in between?
Some say that red meat causes cancer; others say it’s a superfood. From one perspective, dairy is an important part of a healthy diet, while others warn against it completely. In a world where dietary guidelines and research seem to evolve faster than we can keep up, it’s no wonder so many people feel confused.
The good news? Today’s leading-edge nutritional science says that unless your doctor advises you otherwise, you can continue to enjoy both beef and dairy in 2025 and keep feeling good about the role they can play in a balanced diet.
Let’s explore why these foods can be a part of a healthy lifestyle, no guilt necessary.
Few foods are as nutritionally dense as beef and milk, each of which offers unique benefits to support muscle growth, cognitive function and overall health.
Did you know? Beef is…
Along the same lines, milk is…
When it comes to heart health, cancer and chronic disease, the relationship between red meat, dairy and health outcomes is nuanced. While high-fat dairy products and fatty cuts of red meat can contribute to saturated fat intake, which may affect LDL (sometimes called “bad”) cholesterol levels, research also shows that lean cuts of beef, low-fat milk and low-fat fermented dairy products, such as yogurt or certain cheeses, can be part of a heart-healthy diet when enjoyed in moderation.
Similarly, while research has suggested a potential link between high consumption of red and processed meats and an increased risk of certain cancers, the type of meat and how it is prepared can make a difference. Processed meats, like sausages and bacon, are associated with higher risks, while unprocessed options, like lean ground beef or steak, are generally considered healthier choices. Gentler cooking methods — such as baking or steaming — can also be healthier than grilling or frying because they reduce exposure to the potentially harmful compounds that can form when cooking at higher temperatures.
As with all things in life, balance is important. Red meat and dairy don’t have to be “all or nothing” foods, and they can be part of a healthy diet — the key is to make informed decisions about what you’re eating, how it’s prepared and how it makes you feel.
If you want to keep red meat and dairy in your diet (and feel good about doing so), consider focusing on:
Beyond individual health benefits, meat and dairy products are vital to combating global hunger and malnutrition and addressing food security. According to the United Nations Food and Agriculture Organization (FAO), animal-sourced foods are essential for providing high-quality proteins and vital micronutrients that are often scarce in plant-based diets, particularly in developing regions where diets often lack diversity.
By 2050, the world’s population is expected to hit nearly 10 billion, which means we will need 70% more food. To meet this demand, meat production alone will need to grow by over 200 million tonnes each year — a big challenge, but one that is critical for global food security.
How much is 200 million tonnes? To put it into perspective, 200 million tonnes would be the combined weight of about 200 million compact cars. If you lined up those 200 million cars, they could stretch around the Earth more than 1,000 times!
As we step into 2025, remember that when it comes to the resolutions you set or don’t set, it’s all about making the choices that are right for you. The key is to do so mindfully. By focusing on balance, nutrition and sustainability, you can create healthy eating habits that reflect your goals and values — no matter the time of year.
New Year’s resolutions often involve healthy eating. Here’s why you can feel good about keeping red meat and dairy in your diet.
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