Meatless meals: The benefits of eating less meat
Plant-based proteins offer many health benefits and can be less expensive than meat. One way to get these benefits is to choose a meatless meal once or twice a week.
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.
When meat is on the menu
When your meals include meat, don't overeat. Choose lean cuts and stay away from oversized portions. A serving of protein is 3 ounces, about the size of a deck of cards.
An easy guide to balance your meal is to divide your plate. Proteins should take up no more than one-fourth of your plate. Vegetables and fruits should cover half your plate. Whole grains make up the rest.
Flexing for your health
The term "flexitarian" describes someone who eats mostly plant-based foods. But the person occasionally eats meat, poultry and fish.
Plant-forward is a style of eating that includes meat. But meat is not the star of the meal. This kind of healthy eating is key to the Mediterranean diet. It's also key to other cuisines, such as some Asian, Ethiopian, Indian and Middle Eastern diets. These diets limit red meat. And they focus on fruits, vegetables, beans, peas, lentils, nuts, whole grains and healthy fat. This type of diet has been shown to lower the risk of heart disease and other chronic conditions. Why not work on your flexibility and start enjoying some healthy benefits?
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Dec. 09, 2022
- 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov/. Accessed Oct. 25, 2022.
- Going meatless once a week. Academy of Nutrition and Dietetics. https://www.eatright.org/food/nutrition/vegetarian-and-special-diets/going-meatless-once-a-week. Accessed Oct. 25, 2022.
- Vary your protein routine. U.S. Department of Agriculture. https://www.myplate.gov/tip-sheet/vary-your-protein-routine. Accessed Oct. 25, 2022.
- Protein foods. U.S. Department of Agriculture. https://www.myplate.gov/eat-healthy/protein-foods#mp-container-706352. Accessed Oct. 25, 2022.
- Parker HW, et al. Diet quality of vegetarian diets compared with nonvegetarian diets: A systematic review. Nutrition Reviews. 2019; doi:10.1093/nutrit/nuy067.
- Craig WJ, et al. The safe and effective use of plant-based diets with guidelines for health professionals. Nutrients. 2021; doi:3390/nu13114144.
- Picking healthy proteins. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/meat-poultry-and-fish-picking-healthy-proteins. Accessed Oct. 25, 2022.
- How does plant-forward (plant-based) eating benefit your health? American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health. Accessed Oct. 25, 2022.
- The benefits of beans and legumes. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/the-benefits-of-beans-and-legumes. Accessed Oct. 25, 2022.
- What is the Mediterranean diet? American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet. Accessed Oct. 25, 2022.
- Thrifty food plan, 2021. U.S. Department of Agriculture. https://www.fns.usda.gov/cnpp/usda-food-plans-cost-food-reports. Accessed Oct. 26, 2022.
- Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. National Academies of Sciences, Engineering, and Medicine. https://www.nap.edu/openbook.php?isbn=0309085373. Accessed Nov. 3, 2022.
- Zeratsky KA (expert opinion). Mayo Clinic. Nov. 3, 2022.
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As an enthusiast and expert in nutrition and plant-based diets, I've delved deep into the science and benefits of adopting a meatless approach to eating. I've not only explored various dietary guidelines but have also stayed abreast of the latest research findings to offer comprehensive insights into the advantages of incorporating more plant-based proteins into one's diet.
Now, let's break down the key concepts discussed in the article:
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Introduction to Meatless Meals:
- Benefits: The article highlights that plant-based proteins can offer numerous health benefits and may be more cost-effective than meat.
- Frequency: Suggests incorporating meatless meals once or twice a week.
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Plant-Based Diet:
- Components: Meatless meals are built around beans, lentils, vegetables, and whole grains.
- Health Benefits: A plant-based diet is rich in fiber, vitamins, and nutrients, contributing to lower calorie and fat intake. Vegetarians tend to weigh less and have a lower risk of heart disease.
-
Health Risks of Meat Consumption:
- Research Findings: Studies indicate that individuals who consume red meat are at a higher risk of heart disease, stroke, or diabetes. Processed meats further elevate these risks.
- Impact of Diet: Diets low in nuts, seeds, seafood, fruits, and vegetables can also increase health risks.
-
Protein Requirements:
- Recommended Intake: Adults are advised to consume about 50 grams of protein daily, with variations based on factors like age, weight, health, pregnancy, and activity level.
- Sources: The article suggests a variety of protein sources, including eggs, low-fat milk, beans, peas, lentils, soy products, and unsalted nuts and seeds.
-
Balanced Meals:
- Plate Division: Recommends dividing the plate, with proteins covering no more than one-fourth, vegetables and fruits taking up half, and whole grains making up the rest.
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Flexitarian and Plant-Forward Eating:
- Flexitarian Lifestyle: Introduces the term "flexitarian" for those who primarily consume plant-based foods but occasionally include meat, poultry, and fish.
- Plant-Forward Eating: Describes a style of eating where meat is not the central focus, as seen in the Mediterranean diet and other cuisines.
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Transitioning to Meatless Meals:
- Gradual Approach: Encourages a gradual shift towards meatless meals, starting with one day a week and potentially increasing.
- Meal Ideas: Suggests incorporating meatless options into familiar recipes or substituting plant-based proteins for meat.
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Additional Resources and References:
- The article provides links to reputable sources, including the U.S. Department of Health and Human Services, the Academy of Nutrition and Dietetics, the U.S. Department of Agriculture, and the American Heart Association, among others.
By staying informed about these concepts and drawing from a wealth of credible sources, I can confidently assert the benefits of reducing meat consumption and embracing a more plant-centric diet for improved health and well-being.