Despite ever-rising obesity rates, eating a less meat based diet has quietly become mainstream. So, what are the benefits of meatless dinners?
Notice the growing vegetarian options on restaurant menus and the exploding number of vegetarian recipes – ample evidence that eating healthy is alive and well.
Today people are making plant based items – fruits, veggies, grains, nuts, and seeds – a major component of their diet. According to numbers out of the American Dietetic Association, almost 2.5% of the adult population of the U.S. eats a meat free diet.
Going meatless is easier than ever before. There are plenty of meatless products on the shelves of your local grocery stores – you can try several brands to find something you like.
There are also countless vegetarian cookbooks, magazines and online resources for great tasting, family friendly recipes. If you want to give going meatless a try, make the change a gradual one. Make a single day (or meal) meatless and see how you do.
Meatless meals most often feature veggies, beans and grains. Think of the foods that you like already that don’t have meat in them, like lasagna, pasta, soups and salads.
Lots of times you can use your own favorite recipes and just substitute beans or another vegetarian option in place of the meat. You might try:
– Beans and legumes – in casseroles or salads
– Vegetarian refried beans – in burritos or tacos
– Tofu – in stir fry
There’s a term being coined for those who follow a mainly plant based diet, but still eat some meat, poultry or fish – flexitarian.
A growing number of us are embracing this way of eating, and some consider it to be very similar to the Mediterranean diet – an eating plan that limits red meats and includes ample amounts of fruits, veggies, legumes, whole grains and healthy fats.
Research has consistently shown that eating this way cuts the risk of cardiovascular disease, diabetes and perhaps even cancer, as well as helping out with weight loss.
Removing the meat from some of your meals also has benefits to your budget. In fact, cutting a meat meal from your weekly menu will almost certainly bring your grocery bill down.
To save on the meat you do buy, take advantage of special sales, separate the meat your bring home into meal sized portions (be sure to label and date the packages) and freeze these.
Another way to stretch a dollar is to buy a larger size roast than you need for a single meal and use it (creatively) as leftovers for 3 to 4 meals.
Protein isn’t just available in a cut of red meat. There are other sources that are just as natural, but cost a whole lot less. A large egg brings you 6 grams of protein. A glass of milk delivers 8 grams of protein a serving. Another often-overlooked protein source is cottage cheese, which is a healthy, and affordable, way to get your protein for the day. Lastly, tofu can cost as little as 6 cents for a full gram of protein.
Beyond saving you money, getting your protein from non-meat sources has some rather impressive benefits to the body-
– Fewer calories and less fat – which can lead to improved cholesterol numbers and better weight management.
– Improved longevity – a National Cancer Institute study found that those who ate 4 ounces (114 grams) of red meat daily were 30% more likely to die of any cause over 10 years than those who ate less red meat. Even sausage and lunch meat increased the risk.
– Less disease risk – including type 2 diabetes, high blood pressure, heart disease and some types of cancer.
If meat simply must be a part of all your meals, at least be sure you’re eating a proper portion size. A serving of protein should really be no more than 3 ounces (85 grams).
This is about the size of a standard deck of playing cards, and should take up no more than a quarter of your dinner plate. Veggies and fruits should take another half, with the last quarter left to whole grains.
The benefits to your health of replacing a few “with meat” dinners with tasty and nutritious meatless dinners are plain. Just experiment and try a few different options and you are sure to find something you like.
