In our Vegetarianism and Veganism article, we discussed various types of vegetarian diets and veganism. Even if you don’t follow those diets, you can still enjoy a meatless meal! Mixing in 1-2 meals throughout the week that are meatless can help improve heart health, improve digestive health, and reduce the risk of some cancers. Some additional benefits are that eating plant-based meals can also be less expensive and friendlier for the environment. When consuming a meatless meal, it is important to ensure your plate is balanced with all the essential nutrients.
Here are some practical tips on how to balance your meatless meal:
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Fill up half of your plate with non-starchy vegetables and/or fruit.
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One-quarter of your plate should consist of whole grains or starches.
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The other quarter of your plate should include meatless proteins such as nuts, seeds, beans, lentils, and soy products.
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Add plant-based fats such as avocado, olive oil, canola oil, or nuts.
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Add a calcium-rich food source such as leafy greens, fortified almond or soy milk, tofu, or vegan cheeses.
This doesn’t look much different than a plate with animal proteins and fats. Try making simple swaps such as:
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Beans in your taco in place of beef.
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Tofu in your stir-fry in place of chicken.
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Add beans, peas, or lentils in soups or casseroles.
Consider mixing in some meatless meals throughout the week!