Meat consumption norms: recommendations by age and activity

Proper and balanced nutrition is considered one of the main foundations of a healthy life. Especially, consuming meat products in the right amount — from children to the elderly — determines each person’s overall health, activity, and daily life quality.

Meat amount for age groups and children

During periods of growth and development, the human body needs nutrients, especially meat as a source of protein, for intellectual, mental, and physical progress. For children aged 1–3, the recommended norm is about 75 grams per day. At 4–6 years, this figure rises to 100 grams, and at 7–10 years — to 120 grams.

For children 11–13 years old, there is a gender difference: for boys, 140 grams; for girls, 130 grams. For teenagers aged 14–17, the recommended meat amount is 150 and 140 grams, respectively.

Norms for adults — according to profession and lifestyle

Meat consumption norms depend not only on age but also on a person’s lifestyle and work activity. For men engaged in mental work, 140 grams of meat per day is considered sufficient, and for women, 120 grams.

For people doing light physical labor, 130–150 grams is recommended; for those with moderately heavy work, 140–160 grams per day. Those engaged in heavy labor should consume 160–190 grams of meat daily. Of course, for people doing very heavy labor, this figure can reach up to 220 grams.

Special norms for the elderly and seniors

Paying attention to health becomes even more important in old age. For people aged 60–74, it is appropriate to consume 110 grams of meat per day. For those over 75 years old, it is recommended to stick to a norm of 100 grams.

Conclusion and experts’ recommendations

Meat is an important product rich in protein, iron, zinc, and B-group vitamins. However, consuming too much or too little can affect health. Therefore, each person should correctly determine the amount of meat consumed based on age, physical activity, and overall health.

Healthy eating and an active lifestyle are the guarantee of a quality life! By following these norms, pay attention to your health every day. Read 'Zamin' on Telegram!