Eating less meat is better for animals, people and the planet. You can reduce your meat consumption by eating some vegan or vegetarian meals and by reducing the amount of meat you eat in each meal.
World’s leading health organizations now encourage a reduction in the amount of meat people consume. The World Cancer Research Fund recommends we “choose mostly plant foods, limit red meat and avoid processed meat”. A study by Oxford University’s department of public health found that eating meat no more than three times a week could prevent 31,000 deaths from heart disease, 9,000 deaths from cancer and 5,000 deaths from stroke, as well as save billions of dollars.
The cost of meat has risen 10 percent in the last decade. Plant proteins such as lentils, peas or dried beans cost less than the equivalent amount of animal protein. Eating less meat can save you money!
Below you can find the 10 Easy Ways to Reduce Your Meat Consumption
1. Try going meat free for one day a week
2. Ensure you get enough protein from vegetarian sources instead, like lentils and almonds.
Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. The Recommended Daily Allowance of protein is 0.8 grams of protein per kilogram of body weight.
Photo credit: thehealthyfoodie
3. Experiment with new grains and vegetables
Add a variety of new flavours and textures to your meals by trying combinations with new veggies. You can try this buckwheat garden salad.
4. Look to cuisines from countries with well-known vegetarian dishes such as Indian and Mexican recipes.
5. Buy meat on the bone, as bones not only add extra flavor but can also be used to make stock for another meal – such as chicken noodle soup.
6. Adding a meaty texture to your meal
If you really like your meat, add ‘meaty’ flavors by using dried mushrooms or soya sauce, and ‘meaty’ textures like aubergines following this mushroom risotto recipe.
7. Bulk up meat dishes with beans, grains or vegetable.
Try adding extra carrot into a Bolognese. Or if you are making beef burgers, try putting some cooked lentils into the mixture to make lentil and beef burgers.
8. Reach for whole and unprocessed snacks rather than vegan junk food
Carrots and hummus or apples with peanut butter rather than cookies – as getting maximum nutrition means you will feel the most satisfied with your meal.
9. Use meat sparingly, and as an extra flavor, such as bacon pieces in this Braised Red Cabbage.
Photo credit: thebrownpaperbag.com.au
10. Try substituting your favorite foods for meat-free versions
Instead of pre-packaged sausage rolls, try making these Mushroom Sausage Rolls.
More reasons to reduce your meat consumption
Think of the animals
Billions of animals are killed for meat each year. Most of them are raised in overcrowded cages, with no room and no access to daylight or fresh air. All farmed animals end their lives with a brutal death. Reducing consumption and eating less meat is a step that helps not only animals but the environment as well.
Animals convert plant protein and energy into meat protein and energy inefficiently.
12 kgs of grain are necessary to produce 1 kg of beef.
This means that the amount of the world’s available nutrients is reducing disproportionally.
Over 800 million people on the planet are suffering from hunger or malnutrition, and the amount of cereal that could be enough to feed three times this number of people is used to feed stocks.
Stop the extinction of species
Agricultural expansion and overfishing are the two major factors causing loss of species and biodiversity. If we do not stop this, in the next 100 years will be a global mass extinction of species.
Check out these article for more tips about how to eat more environmentally-friendly.