By Leslee Jaquette
According to a recent article in the ACE fitness newsletter, more people than ever are moving away from a meat-heavy diet and making the switch to a plant-based eating style.
I am one of those people. Growing up as a Missouri girl, I was fed a strict diet of fried meat and potatoes. Over the decades I have gradually reduced my meat consumption. Are you finding heavy servings of meat just don’t attract you anymore?
As registered dietitians, the authors of the article say a growing body of research confirms that diets centered on mostly fresh plant foods fight a myriad of chronic diseases like cancer, heart disease and diabetes. They also help to keep you svelte.
However, many people have a hard time revising their diets to include less meat and more veggies. Here are their summarized tips:
Step 1. Swap meat out for legumes, tempeh, edamame, tofu, and seitan (wheat gluten).
Start with Meatless Mondays, then gradually, very gradually add one more meatless meal to your weekly diet. Take several months to remove the meat and don’t worry about being “pure.” It’s also great to be fine with just eating less meat. Try this recipe for Meatless Lasagna.
Tip: Go for organic soy products as most commercial soybeans today are genetically engineered.
Step 2: Increase your plant-based foods at every meal.
Take a look at your plate. Add more vegetables to your plate. Try:
- Add kale or cauliflower to your mac n’ cheese: Creamy Cauliflower Mac n’ Cheese.
- Mix peppers, onions and tomatoes into your eggs and omelets: Mini Frittata Muffins.
- Stack your sandwich with lettuce and cucumbers and use less meat.
- Add extra spinach, zucchini and carrots to your lasagna and use less meat: Meatless Lasagna.
Step 3: Stock your cabinets, freezer and fridge with healthy, vegetarian foods.
Keep these staples on hand: quinoa, oatmeal, whole-wheat bread, brown rice, frozen vegetables (broccoli, cauliflower, peppers, corn, peas), fresh and frozen fruits, avocados, sunflower seeds and nuts (and their butters), canned tomatoes for sauces, soups and chili, and canned beans and lentils.
Step 4: Swap out refined grains for whole grains.
Ditch the refined grains. Choose unrefined grains such as quinoa, millet, brown rice, 100 percent whole-wheat pasta and whole-grain breads. And opt for veggie chips and baked veggie fries instead of processed chips. And try these:
