Nutrition basics (20)
- Dietary fiber: Essential for a healthy diet
- Artificial sweeteners and other sugar substitutes
- Added sugar: Don't get sabotaged by sweeteners
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Healthy diets (12)
- DASH diet: Tips for dining out
- DASH diet: Tips for shopping and cooking
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Healthy cooking (14)
- Meatless meals: The benefits of eating less meat
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- Beans and other legumes: Types and cooking tips
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Healthy menus and shopping strategies (13)
- Free range and other meat and poultry terms
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Nutritional supplements (3)
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Meatless meals: The benefits of eating less meat
Try meatless meals once or twice a week
You don't have to go cold turkey. Instead, try easing into meatless meals. Consider going meatless one day a week. If you don't like the idea of a whole day without meat, start with a couple of meatless dinners each week. Plan meals that feature entrees you like that are typically meatless, such as lasagna, soup or pasta salad. Or try substituting the following protein-rich foods for meat in your favorite recipes:
- Beans and legumes — great in casseroles and salads
- Vegetarian refried beans — a good substitute for meat in burritos and tacos
- Tofu — a perfect addition to stir-fry dishes
When meat is on the menu
When your meals include meat, don't overindulge. Choose lean cuts and avoid oversized portions. A serving of protein should be no more than 3 ounces (85 grams) — or about the size of a deck of cards — and should take up no more than one-fourth of your plate. Vegetables and fruits should cover half your plate. Whole grains make up the rest.
Flexing for your health
The term "flexitarian" has been coined to describe someone who eats mostly plant-based foods, but occasionally eats meat, poultry and fish. That kind of healthy eating is the central theme of the Mediterranean diet — which limits red meat and emphasizes fruits, vegetables, legumes, whole grains and healthy fats — and has been shown to reduce your risk of heart disease and other chronic conditions. Why not work on your flexibility and start reaping some healthy benefits?Previous page
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- Sinha R, et al. Meat intake and mortality: A prospective study of over half a million people. Archives of Internal Medicine. 2009;169:562.
- Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed June 10, 2011.
- Sofi F, et al. Adherence to Mediterranean diet and health status: Meta-analysis. British Medical Journal. 2008;337:a1344.
- Let's eat for the health of it. U.S. Department of Health and Human Services. http://www.choosemyplate.gov/downloads/MyPlate/DG2010Brochure.pdf. Accessed June 10, 2011.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. June 14, 2011.