People decide to eat less meat for many reasons. You may want to cut out
meat for health, ethical, religious, cultural or environmental reasons.
But it can be hard to make changes to your diet and still serve healthy
meals. Why not start by serving meatless meals once or twice a week?
Meatless meals are built around beans, lentils, vegetables and whole
grains. Plant-based proteins offer many health benefits. Eating more
plant-based proteins can help your budget too. They tend to be less
pricy than meat.
The health factor
A plant-based diet focuses on fruits, vegetables, grains, beans, peas,
lentils and nuts. It's rich in fiber, vitamins and other nutrients.
And people who don't eat meat, called vegetarians, generally eat fewer
calories and less fat. They also tend to weigh less. And they have a
lower risk of heart disease than nonvegetarians do. Research shows
that people who eat red meat are at a higher risk of death from heart
disease, stroke or diabetes. Processed meats also make the risk of
death from these diseases go up. And what you don't eat also can harm
your health. Diets low in nuts, seeds, seafood, fruits and vegetables
can also make your health risks go up. The good news is that even
eating less red and processed meat has a positive effect on health.
How much protein do you need?
Most Americans get enough protein in their diets. The recommended
daily intake of protein for adults is about 50 grams. Of course, your
protein needs will vary with age, weight, health, pregnancy, activity
level and other factors. Adults need about 5 to 7 ounces of
protein-rich foods a day. And keep in mind, you can choose from more
than one protein source. The Dietary Guidelines for Americans
recommends choosing a variety of proteins. These include eggs, low-fat
milk and products made from it, beans, peas, lentils, soy products,
and unsalted nuts and seeds. If you're eating a higher calorie protein
source, stick to smaller portions. For example, enjoy just 1/2 ounce
of nuts, or 1 to 2 tablespoons of peanut butter. The guidelines also
suggest replacing protein foods that are higher in solid fats with
choices that are lower in solid fats and calories. The fats in meat,
poultry, eggs and high-fat dairy products such as cheese are called
solid fats. The fats in seafood, nuts and seeds are called oils. Try
meatless meals once or twice a week You don't have to get rid of all
meat all at once. Instead, try easing into meatless meals. Think about
going meatless one day a week. You may find you'll want to add more
days. If you don't like the idea of a whole day without meat, start
with a couple of meatless dinners each week. Plan meals that use your
favorite recipes that are typically meatless, such as lasagna, soup,
pasta and vegetable salad. Or try substituting the following
protein-rich foods for meat in your favorite recipes: Beans, peas and
lentils can be added to casseroles, soups and salads. Vegetarian
refried beans can be used instead of meat in burritos and tacos. Tofu
can be added tostir-fry dishes.
