Did you know that eating meat has a detrimental impact on the environment? Reducing meat consumption can help delay climate change, reduce the use of valuable natural resources and even result in health benefits. It’s no wonder the campaign for Meat Free Monday has gained support worldwide.
The World Cancer Research Fund recommends that people should ‘eat no more than 500g (cooked weight) a week of red meat, such as beef, pork and lamb. Eat little, if any, processed meat, such as ham and bacon’. Practical recommendations to reduce meat intake include:
• Include legumes such as beans, chickpeas and lentils as a protein source for meals. E.g. chickpea and feta salad, lentil casserole or a bean burger.
• Include soy products as a substitute for meat on some days. There are a variety of options available from soya mince to soya sausages.
• For meals like a stir fry substitute meat for tofu and egg and include more vegetables.
• Experiment with vegetarian recipes such as frittatas or omelettes made with vegetables and eggs, vegetable curries, vegetable quiches etc.
• Don’t think of meat as the main part of a meal. Half of your plate should be filled with vegetables and you can build on a meal idea with a meat substitute of your choice.
• Replace processed meat in sandwiches with a low-fat cheese, boiled eggs or sugar free and salt free peanut butter.
Generally, people think of Monday as a clean slate to start the week off well. So, why not make this Monday a meatless one?
By FUTURELIFE® Dietitian, Sonal Ratan.