ONCE A WEEK,
Cut the Meat BY CRISTINA SZATKIEWSKI, RD, LD, & JENNIFER TVEITNES, RD, LD CLINICAL DIETITIANS, BOONE HEALTH BARIATRICS
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id you know that by just cutting out meat one day a week, you could reduce your risk of chronic disease like heart disease, diabetes, and cancer? Research has shown that a plantbased diet may be the key to disease prevention and overall health. If you’re not ready to make a huge change in your diet, there are still ways you can decrease animal proteins and increase plant proteins.
Why Choose Plant-based?
BOONE HEALTH
Fall 2021
Protein Stretching
Protein stretching refers to replacing portions of animalbased proteins with plant-based proteins. For example, try incorporating a can of unsalted black beans when preparing taco meat. This simple swap will decrease fat and increase fiber while also resulting in a larger number of servings. (Leftovers, anyone?)
It’s good for your budget. Not only is meat more expensive, but so are the costs associated with chronic diseases.
It’s good for your heart health. By cutting out meat, you could reduce the amount of saturated fat in your diet. Saturated fat should be limited because of the association with heart disease and many cancers. It’s also good for your digestive health. Many plant-based proteins are a good source of fiber, a nutrient that most people do not get enough of. Fiber promotes fullness, aids in weight management, is essential for bowel regularity, promotes heart health, and can help prevent certain cancers. Going plant-based can help your wallet, too. Not only is meat expensive, but so are the costs associated with chronic diseases. For example, one serving of chicken breast will cost you around $1.15 and a serving of ground beef will cost you $1.45, while the same amount of protein from black beans would only cost $0.50. The saturated fats found in animal proteins can also increase your risk of chronic disease and related medical bills, while the fiber found in plant proteins can decrease your risk.
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Lastly, it’s good for the environment. By eating one less pound of meat per month, you can save the earth well over 1,000 gallons of water.
Meatless Monday
You may have heard the phrase “Meatless Monday” before. Meatless Monday is a nonprofit initiative started by Johns Hopkins Bloomberg School of Public Health in collaboration with the Center for a Livable Future with the goal of reducing meat consumption by 15%. The purpose is to benefit not only our personal health, but the health of the environment. Once a week, cut the meat. On Mondays, enjoy a vegetarian diet for breakfast, lunch, and dinner. Take it a step farther by going vegan (completely plant-based) for one or all meals.
What About Protein?
Protein isn’t just from animals. There are many plant-based sources of protein.
