Going meatless has a huge impact on your health, waistline and the planet. You don’t have to eliminate all animal products from your diet cold turkey, but eating plant-based food a few times a week is a good start.
Here are some of the things to keep in mind though, according to experts:
Replace meat with other protein sources
Meat is a rich source of protein, which adults need 5 1/2 ounces of every day. Choose from a variety of other protein sources that are lower in solid fats and calories such as beans and lentils, soy food, nuts and nut butters, seeds and whole grains like quinoa, oatmeal and sprouted grain breads.
Avoid too many processed meat substitutes
You won’t believe the number of choices we have now for faux meats. Even fast food chains have rolled out their versions of plant-based burgers. But do remember that most of these are also heavily processed. These also contain binders, preservatives and coloring, and offer almost zero nutrition.
Avoid too many beige carbs
The more colorful the items on your plate are, the healthier a meal it is. If you’re seeing more tan or beige—pasta, bread, wraps—swap in colorful fruits and vegetables for them. If you must have your carb fix, go for the whole-grain variant for more fiber and nutrients.
Go easy on the cheese
While cheese is a great source of protein, too much of it adds up to a lot of saturated fat in your diet. Consume it in smaller amounts, or opt for hummus, guacamole and nut-based sauces and butters instead.
Go green
Some people do not eat enough vegetables when that is the whole point of going plant-based. Throw some greens onto your plate no matter what you’re eating and replace pasta or rice with zucchini noodles, spaghetti squash, cauliflower rice and the like.