Once a Week, Cut the Meat

BY CRISTINA SZATKIEWSKI, RD, LD, & JENNIFER TVEITNES, RD, LD CLINICAL DIETITIANS, BOONE HEALTH BARIATRICS

Did 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. Protein Stretching

Why Choose Plant-based?

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 ber, 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. e saturated fats found in animal proteins can also increase your risk of chronic disease and related medical bills, while the ber found in plant proteins can decrease your risk.

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. Protein stretching refers to replacing portions of animalbased proteins with plant-based proteins. For example, try incorporating a can of unsalted black beans

It’s good for when preparing taco meat. is simple swap will decrease fat and increase ber while your budget. also resulting in a larger number of servings. (Leftovers, anyone?) Not only is meat Meatless Monday more expensive, You may have heard the phrase “Meatless Monday” before. Meatless Monday is but so are the a nonpro t initiative started by Johns Hopkins Bloomberg School of Public costs associated Health in collaboration with the Center for a Livable Future with the goal of with chronic reducing meat consumption by 15%. e purpose is to bene t not only our personal diseases. 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. ere are many plant-based sources of protein.

Plant Based Proteins • Soy* (edamame, tofu, tempeh, soy milk, and other soy products) • Nuts, seeds (includes hemp, chia, and ax) • Beans, legumes (includes peas) • Grains (oatmeal, quinoa*, etc.) • Nutritional yeast • Plant-based meat substitutes (these incorporate one or more of the above foods) * ese are considered complete proteins, meaning they have all nine essential amino acids.

Unsure where to get started with a plant-based meal plan? See this sample day for easy ideas.

Breakfast Hot quinoa with fresh fruit and nuts.

Lunch Burrito with beans and vegetables.

Dinner Lentil soup or bean chili.

Snacks Trail mix (nuts and dried fruit) or apple slices and peanut butter.

Tips for Success:

• Don’t just eliminate meat. Eat more whole grains, beans, lentils, and vegetables. • Make sure to incorporate a good plant protein with every meal, especially if it’s completely meatless. • Keep it simple. Try a recipe like meatless bean chili, which has plenty of vegetables and plantbased protein.