Since the dawn of time, meat has been the mainstay of our diet. While prehistoric man had his work cut out hunting and slaying his fodder, today we're faced with challenges of a different kind. There's the jungle of the supermarket to contend with and the demands of a busy lifestyle which leave us little time to cook.

Meaty tips

Balance your meat meals with plenty of starchy foods such as rice, pasta, noodles, bread or potatoes.

Have generous servings of salad or vegetables at every meal.

In the butcher's shop or supermarket, look for meat labelled "lean" or extra lean" and meat products labelled "low fat."

Avoid adding fat during cooking by grilling or dry-frying rather than frying in added oil or fat.

Ensure that hands, equipment and surfaces are scrupulously clean before and after handling food and between handling raw and cooked foods, especially when using the barbecue.

Take goods home and store in a fridge as quickly as possible.

Cover and store raw and cooked foods separately and store uncooked foods lower in the refrigerator than cooked ones.

Check fridge is operating at correct temperature between 0 degrees C and four degrees C.

Defrost frozen foods thoroughly (unless otherwise stated) and do not re-freeze once thawed.

When re-heating or defrosting using the microwave, make sure foods are thoroughly and evenly defrosted. When re-heating, ensure they are piping hot throughout.

Keep a separate chopping board for preparing raw meats. This should be made of hard, durable material and not wood.

When marinating meat, make sure it is covered and stored in a refrigerator.

When roasting a stuffed joint, remember to weigh the joint after stuffing, then calculate the cooking time.

Meat made easy

Dry frying Dry frying is a healthier cooking method using only the melted fat from the meat. Place the mince in a non-stick wok or saucepan over a low heat and cook until some juices run out. Increase the heat and cook the meat for four to six minutes. If you do not have a non-stick saucepan, add a tablespoon of oil.

Open roasting This is a healthier way of roasting. Place joint, uncovered, on a trivet in a roasting tin so that the largest cut surfaces are exposed and any fat is on the top to baste the joint.

Casseroling For the quick and healthy method - use a large casserole dish, mix the meat, vegetables and liquid. Cover and place in a pre-heated oven without pre-sealing the meat.

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