Only last year, following a major review of published scientific research, the American Institute for Cancer Research found convincing evidence that more than 500g of cooked red meat (pork, beef, lamb) each week significantly increases a person's risk of developing colon cancer.

Then there's the issue of saturated fat: like other animal products such as milk and dairy products, red meat is full of it. Saturated fat is the main culprit responsible for raising 'bad' cholesterol in the blood, which in turn increases the risk of heart disease.

Excess 'bad' cholesterol can be deposited on the walls of blood vessels which may eventually lead to a narrowing or complete blockage of the arteries that supply the heart with blood, resulting in a heart attack.

For many people, the question still remains - to eat or not to eat red meat?

On the plus side, red meat is a nutritious food and provides a wide range of essential nutrients. It is an excellent source of protein and energy, vitamin B12, which is needed for healthy red blood cells, energy production and growth, and an easily absorbable form of iron which is needed for healthy blood.

The bottom line: to avoid meat-related health issues, keep your red meat intake lean and low. Cut off visible fat before and after cooking.

If you stick to the recommended serving size of 85g-110g (equivalent to the size of a deck of cards), you can have up to four servings a week.

This serving is equal to:

1 small thin cut steak

2 lean lamb loin chops

2 medium slices cooked ham

2 thin sausages

2 slices roast meat

The American Institute for Cancer Research recommends whenever you eat animal protein, make sure the focus of your meal on is vegetables, fruits, beans and wholegrains, which provide all sorts of nutrients to counteract the negative effects of the meat dish.

Harshvardhan's diary

Breakfast: Cereal with milk; coffee

Lunch: Tuna sandwich; orange or guava juice

Snacks: Kiwi, watermelon, oranges, chocolate milk and sometimes ice cream or cup noodles

Dinner: Chicken curry, steamed or fried fish with rice, vegetables e.g okra, radish

Exercise: Gym (cycling, running, workouts) once a week, walking every day, yoga, PE lesson once a week at school (basketball, trampolining, badminton)