Eat more plant-based foods

While good quality meat provides our bodies with important vitamins, minerals and nutrients; plant based proteins have their own unique set of benefits too.

By reducing the level of meat in your diet, and shifting to more plant-based foods, you can have a huge impact on the impacts of climate change and the health of our planet.

Individuals around the globe are participating in the Meat Free Monday movement, a public health campaign aimed at reducing excessive meat consumption and raising awareness for climate change. Even one day per week meat-free will make a difference, not only to improve your health but also our planet.

Meat substitutes

There are more plant-based meat options than ever before, and they’re available everywhere, however are they actually good for you? With so many options to choose from, it can be hard to figure out which ones to try.

5 Environmentally Friendly Alternatives to Meat:

Beans and lentils

Tiny in their size, beans and lentils are low in fat and packed with protein, fiber, vitamins and minerals. Beans and lentils provide excellent sources of fiber, protein and vitamin B. Beans and lentils can replace meat in tacos, burritos, salads, burgers and other other traditionally meat-centric recipes.

Tofu

Tofu comes in soft, firm and extra firm textures. It’s made of condensed soy milk, is high in protein and is a healthy substitute for eggs or meat. Tofu has significant health benefits including cancer prevention and lowering rates of heart diseases. It can replace meat in curries, burritos, salads, burgers, fried rice and more.

Mushrooms

Mushrooms have a meaty taste and texture, are low in fat and cholesterol-free. Mushrooms are rich in vitamin B and help protect heart health. To take advantage of all of the health benefits of mushrooms it’s recommended you cook them. The healthiest way to cook mushrooms is to microwave or grill them. Mushrooms can replace meat in stir-fries, burgers, and soups.

Seitan or wheat gluten

Seitan, or wheat gluten, is also a meat alternative that tastes similar like meat and also has the texture. It’s high in protein and there’s millions of recipes online.

Processed meat replacements

There are more plant-based options than ever before, and they are available everywhere, including sausages, burgers, veggie burgers, schnitzel, bacon, and more. However, are meat substitutes healthy? These products are often highly processed, with high levels of salt, fat, and sugar.

It’s recommended you eat whole foods and try other plant-based options, such as lentils, chickpeas, quinoa, before choosing processed meat replacements.

What else can you do?

References

Zhang C, Ho SC, Lin F, Cheng S, Fu J, Chen Y. Soy product and isoflavone intake and breast cancer risk defined by hormone receptor status. Cancer Sci. 2010 Feb;101(2):501-7. doi: 10.1111/j.1349-7006.2009.01376.x. Epub 2009 Sep 29. PMID: 19860847.

Douglas CC, Johnson SA, Arjmandi BH. Soy and its isoflavones: the truth behind the science in breast cancer. Anticancer Agents Med Chem. 2013 Oct;13(8):1178-87. doi: 10.2174/18715206113139990320. PMID: 23919747.

Kweon, S. S., Shu, X. O., Xiang, Y., Cai, H., Yang, G., Ji, B. T., Li, H., Gao, Y. T., Zheng, W., & Epplein, M. (2013). Intake of specific nonfermented soy foods may be inversely associated with risk of distal gastric cancer in a Chinese population. The Journal of nutrition, 143(11), 1736–1742. https://doi.org/10.3945/jn.113.177675.

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