The What, Why, and How of Cutting Down On Meat In Your
Diet
By: Sadie
Pierce-Mulligan
A little background on me: I grew up regularly helping my
parent’s cook, which sparked my love for food, cooking, and nutrition. This
helped lead me toward wanting to become a registered dietitian! I have also
followed a vegetarian diet for over 22 years. I’m always creating new recipes
that give me all the nutrients I need and keep me satisfied until my next meal!
Which can be achieved through a vegetarian diet if done correctly. Before you
stop reading, I’m not here to tell you that you should eliminate all meat from
your diet. I just want to share some of the benefits and ways you can decrease
the amount of meat you consume.
Why Eat Less Meat?
Going meatless just once a week, yes, just 1-2 meals a week,
can improve both your health and the environment! Decreasing meat consumption
can lower your risk for heart disease, diabetes, and stroke. While high red and
processed meat intake can increase your risk for these same diseases. Eating
less meat improves the environment by decreasing the greenhouse gas emission
and saving large amounts of water used to produce livestock. Cutting back on
meat can also decrease your grocery budget. Building meals around beans,
legumes, vegetables, and whole grains tends to be less expensive and more
beneficial for health.
How To Eat Less Meat and What To Eat Instead
I realize that the concept of eating a meal without meat is
hard for a lot of people to understand since it is a large part of the western
diet. Meatless meals don’t just have to be about taking something out of your
meal, it should be about adding more to it! Plant-based diets emphasize fruits,
vegetables, whole grains, beans, legumes, and nuts. These dietary components
are high in fiber, vitamins, and other nutrients that are good for your health.
There are also MANY satisfying substitutes for meat. There
are beans and legumes such as lentils, chickpeas, black beans, soybeans, kidney
beans, and more. There are other proteins such as seitan, tempeh, and tofu.
Finally, there are products made out of combinations of these ingredients. Some
of my favorites include Gardein products such as meatless meatballs and chick’n
strips, and Morning Star Farms veggie burgers.
Will You Get Enough Protein?
The Dietary Guidelines for Americans recommends choosing a
variety of proteins, including eggs, low-fat milk and products made from it,
beans and peas, soy products, and unsalted nuts and seeds. These sources of protein
are higher in fiber and lower in saturated fat than meats such as beef. Many
individuals concern is that without meat you won’t consume enough protein. This
is a common misconception and most people actually eat too much protein on a
daily bases. The average person needs about 50-70 grams per day. These needs
vary based on body size, activity level, and other factors.
Plant proteins and other alternatives contain higher levels
of protein than most people think!
Egg: 6g each
Chickpeas: 14.5g per cup
Black beans: 15.2g per cup
Soybeans: 28.6g per cup
Lentils: 17.9g per cup
Tofu: 22g per cup
Veggie Burgers: About 10-15g per patty
Meatless Meatballs: 14g per three meatballs
Now that you know how to concur your meals with a variety of
different proteins, I think the question is: Why not eat more meatless meals!?
If you need some more inspiration on what to eat, here’s one
of my favorite recipes:
Chickpea Tacos
Ingredients:
6-8 corn
tortillas
1 can
chickpeas, drained
2 cups
Gardein beefless ground, frozen
2 Tbsp Olive
Oil
Taco
seasoning:
1 tbsp chili
powder
1 tsp ground
cumin
1 tsp salt
½ tsp
paprika
¼ tsp garlic
powder
¼ tsp onion
powder
¼ tsp dried
oregano
¼ tsp black
pepper
1 pinch red pepper
flakes
Toppings:
Anything you like! My favorites are green onions, cilantro, lime juice, and
salsa
Directions:
- Preheat oven to 400F
- Drain chickpeas and place in a large bowl, add beefless ground
- Add olive oil and taco seasoning to the bowl and mix together
- Spread taco contents on baking sheet and place in the oven for 20-25 minutes until slightly crispy, stir halfway through
- Warp tortillas in a paper towel and microwave for 30 seconds to 1 minute until warmed
- Place about ½ cup of taco mix onto each tortilla
- Add toppings and enjoy!
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