You can eat healthy while spending less money.. by eating meatless meals once or twice a week. Meatless dishes are then made from beans, lentils, vegetables and whole grains. These plant proteins are less expensive and offer more health benefits.
The “flexitarian” diet at the service of your health
The term “flexitarian” was coined to describe someone who eats mostly plant-based foods, but occasionally eats meat, poultry, and fish. This type of healthy eating is central to the Mediterranean diet, which limits red meat and favors fruits, vegetables, legumes, whole grains and healthy fats. This type of diet has been shown to reduce the risk of heart disease and other chronic conditions.
The health benefits of a low fat diet
A plant-based diet that emphasizes: fruits, vegetables, grains, beans, legumes and nuts, is rich in fiber, vitamins and other nutrients. And people who don’t eat meat, vegetarians, generally eat fewer calories and less fat, weigh less and have a lower risk of heart disease than non-vegetarians. But without becoming a vegetarian, simply reducing meat consumption has a protective effect. Research shows that people who eat red meat are at an increased risk of dying from heart disease, stroke, or diabetes. Processed meats also increase the risk of death from these diseases. And what you don’t eat can also harm your health. Diets low in nuts, seeds, fruits and vegetables also increase the risk of death.
How much protein do you need?
Most of us consume enough protein via the modern diet, even too much. The daily value of protein should be 150 grams for a 2000 calorie diet. Of course, your individual protein needs will vary depending on factors such as body size, health status and activity level. The source of protein can vary depending on the meats being cooked.
Nutrition recommendations encourage choosing a variety of non-meat proteins, including eggs, beans and peas, soy products, and unsalted nuts and seeds. In addition, protein foods that are higher in solid fats can also be replaced with foods that are lower in solid fats and calories. Fats from meat, poultry, eggs, and high-fat dairy products like cheese are considered solid fats, while fats from nuts and seeds are considered oils.
Try meatless meals once or twice a week
You don’t need to reduce your meat intake too quickly. Instead, try opting for meatless meals one day a week. Plan meals that include your favorite meatless dishes, such as lasagna, soup, or pasta salad. Or try replacing meat with the following high-protein foods in your favorite recipes:
Beans and legumes – perfect in dishes and salads
Tofu – a perfect addition to stir-fry dishes
When your meals include meat, don’t overdo it. Choose lean meats and avoid large portions. A serving of protein should not exceed 85 grams or about the size of a deck of cards and should not take up more than a quarter of your plate. Vegetables and fruits should cover half of your plate. Whole grains make up the rest.