3. Protein and other essential nutrients — good reasons to recom- mend lean red meats
Lean red meats are among the best dietary sources of high quality protein. Evidence presented at the 2013 International Congress of Nutrition symposium on Protein Requirements for optimal health throughout all life stages outlined here reinforces the relevance of under- standing protein quality and requirements for optimal human nutrition. Experts agree protein intakes much higher than current recommended dietary allowances (RDA) are needed for children's healthy growth and development and to help older adults age well, and that protein quality matters. Researchers recommend that at least two meals (ideally three) a day should contain 25 to 30 g of high quality protein from naturally nutrient-rich foods for optimal health. Recent advances in measuring protein needs indicate current RDA underestimate actual protein needs by as much as 50% (Elango et al., 2010, 2012).