Whether you cut back, swap out, or substitute, eating less meat is a smart choice. Replacing some meat, especially processed meat, with healthier choices doesn’t need to be daunting or difficult. Read on for ways even dedicated carnivores can cut back.
Meat and Your Health: Consumption of processed meats like ham, bacon, sausage, hot dogs, salami, jerky, and deli meats (including processed turkey, chicken, ham, and beef) is associated with higher risk of cancer, type 2 diabetes, and cardiovascular disease. Whether it is processed meat per se, or dietary and lifestyle patterns associated with its intake has yet to be proven conclusively, but the evidence is quite strong.
. Consuming high levels of red meat (primarily beef, pork, veal, and lamb) is also associated with increased risk of heart attack, stroke, diabetes, and some kinds of cancer in most scientific studies. The links of unprocessed (fresh) red meats to health are more modest and controversial. The known environmental impacts and animal rights issues of raising animals for food are also factors many people consider in their dietary choices.
Cutting Back: If you want to reduce your intake of meat, particularly processed meat, whether it be for health, sustainability, or both, choose smaller servings, select meat entrees less often, and/or proactively identify alternative foods to replace meat.
1) Reduce serving size: Foods that provide protein should only take up one quarter of your plate. If your protein is coming from red meat, a three-ounce serving of most beef or pork products is all the average person needs to satisfy his or her protein requirement for a meal. (Three ounces of meat is about the size of a deck of cards or three typical slices of deli meat.)
3) Substitute: Replacing some red meat with plant foods is a logical choice for the health and environment minded. There are many plant-based meat alternatives on the market these days designed to satisfy meat lovers who want to cut back. While these products have a much lower environmental impact than raising beef, we don’t know much about their impact on health. Meat alternatives tend to be ultra processed. While they are an option, replacing animal proteins with whole or minimally-processed plant proteins is a better choice at this time. That means trying tofu and learning new ways of including more beans, lentils, and nuts into recipes. Consider replacing some of the meat in a dish with plant foods. For example, halve the meat in your favorite chili recipe and add beans (or stir beans into prepared chili); or mix cooked lentils or finely chopped sauteed mushrooms into ground beef for burgers, meatloaf, tacos, or bologna sauce. Lean ground turkey and chicken (90 percent or more) are also a great substitute for ground beef. With a little creativity and willingness to try new things, you can achieve your goals without entirely giving up your favorite foods.
Skip Processed Meat. Evidence has consistently shown a link between consuming processed meats (like pepperoni, ham, sausage, bacon, and deli turkey) and diabetes, stroke, heart disease, cancer, and premature death. Try this: Order seafood, plant-based proteins, or unprocessed poultry or red meat over processed meat. Embrace the abundance of better-for-you fish and seafood options, or give a healthy plant-based option a try, something completely different could become your new favorite. Look for options that are steamed, baked, broiled, grilled, or roasted, rather than breaded and deep fried or served with heavy butter or cream sauces. Be wary of items described on menus as fried, crispy, creamy, smothered, au gratin, rich, scalloped, or alfredo.
Watch the Sodium (Salt). High sodium intake is a risk factor for high blood pressure, which can lead to stroke and heart disease. Most of the sodium consumed in the U.S. is from salt added during commercial food processing and preparation, and restaurant fare is some of the saltiest. One study found that a single full-service restaurant meal often had more than the entire daily recommendation of 2,300 milligrams of sodium. In general, a lot of sodium is found in sauces, dressings, condiments, breads, processed meats, and soups.
Try this: For chain restaurants, look for lower-sodium options in nutrition information online. Some menus point out lower-sodium options using an icon or other indicator. Ask for sauces and condiments on the side and use sparingly.
Save Some for Later. Most restaurant offerings will far exceed the calories you need for a single meal. According to some research, the calories in some restaurant meals (even without beverages, appetizers, or dessert) were higher than an entire day’s recommended calorie intake for the average adult. Research has shown that when served more food than they need, people will eat what’s on their plate. Try this: Share your meal with someone or save some for tomorrow. Consider packing away half the food you ordered as soon as it arrives in your home. Take advantage of half-order options at restaurants that have them, or consider ordering a healthy appetizer or side as a meal.
Plan Ahead. We don’t always make the best decisions when we’re hungry. Making healthier choices is easier if you’re prepared, so it can be helpful to have a plan.
Try this: Take charge of your takeout meals by looking at menus before you decide where to order from and what to choose. Larger chains post nutritional information online, and most non-chain restaurants have online access to menus so you can determine whether that restaurant offers the options you’re looking for. Identify the restaurants in your area that have the widest array of delicious-sounding plant-rich, seafood based, whole grain, and lower sodium dishes. Don’t be shy about asking for substitutions to customize your order.
Just Ask. If you don’t see healthier options on the menu, ask. Restaurants are increasingly flexible when it comes to food preferences. Oftentimes, there are so-called “secret” menus for those in the know. If your favorite restaurant doesn’t have healthier options, they may begin to offer them if customers ask. Try this: Don’t hesitate to request a healthy swap or different preparation method. You may be surprised how willing restaurants are to cater to your requests.
CONCLUSIONS
To cut back on meat intake;
SERVE LESS: When you do eat meat, keep the serving size to a deck of cards or three typical slices of deli meat.
SWAP IT: Replace the meat on your plate with seafood, poultry, or plant food options like tofu and beans.
SUBSTITUTE: Replace some beef in recipes with lentils or beans (which are also protein sources), or sauteed mushrooms. Plant-based meat alternatives are an option, but they are highly processed and can be high in salt.
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