Dr. K: If you eat red meat make it lean and small in portion

But you don’t have to give up red meat entirely. Instead, if you are going to eat red meat, make sure it’s lean and that portions are small. Registered dietitian Kathy McManus, director of the nutrition department at Harvard-affiliated Brigham and Women’s Hospital, has some advice for how to do that.

The first step is to choose the “right” red meat. The USDA grades meat by its fat content. Avoid meats that are labeled “prime,” since they have more fat. Instead, choose leaner cuts that are graded “choice” or “select.” Look for meat that has less visible fat, and make sure the label says the meat is lean.

Leaner beef cuts include chuck, flank and roasts. For pork, go with tenderloin or center-cut chops. Chops and roasts are the leanest cuts of veal and lamb. Stay away from bacon and other processed meats; they are higher in preservatives and salt than unprocessed meats.

The next step is to cut back. Even modest amounts of red meat put you at a higher risk for developing heart disease, colon cancer and diabetes.

Try to make red meat an occasional food. Aim for no more than two servings a week, with a serving size no greater than 3 ounces (about the size of a deck of cards). That gives you plenty of protein. Make changes gradually. For example, if you eat red meat every day, twice a day, try to cut down to once a day, then just a few times a week. In place of red meat, substitute healthier protein sources such as fish, poultry, beans or nuts.

Another approach is to think less about cutting back on red meat and more about how to add more healthful foods, particularly vegetables and fruits, to your diet. Why? Because piling on the produce means there’s less room on your plate (and in your stomach) for less healthful foods.

Here are some ways to work more produce into your meals:

— Roast vegetables along with whatever entree is in the oven.

— Add fresh cut vegetables into pasta sauce, casseroles, soups, stews and chili.

— Have a salad with dinner most days.

Of greater concern than lean red meat is a regular diet of processed meats. This includes hot dogs, sausages, salami, bologna and bacon. That diet is linked to many adverse health effects. But I had a couple of grilled hot dogs on the Fourth of July and enjoyed every bite!

Of course, I’m talking only about the health effects of red meat. I understand and respect that many people avoid eating animal meats for ethical reasons. That’s a different matter.

(Dr. Komaroff is a physician and professor at Harvard Medical School. To send questions, go to AskDoctorK.com, or write: Ask Doctor K, 10 Shattuck St., Second Floor, Boston, MA 02115)