Make It A Meatless Monday

by in Food News, Healthy Tips, May 11, 2009

Soba Noodles
Today, skip the meat course and amp up your veggie servings in honor of Meatless Monday. Don’t worry — this isn’t a campaign to make you go veg, but more a way to promote better foods that help prevent the big 4: heart disease, cancer, stroke and diabetes. Better still, ditching meat once a week reduces your costs at the checkout.

What is Meatless Monday?
This national campaign was crafted to help us put more fruits, veggies and whole grains back in our diet. In 2003, the each person in the U.S. was eating 222 pounds of meat per year — almost double the recommendations. Unfortunately, too much meat increases your saturated fat and cholesterol intake, which, in turn, increases the risk of many diseases.

About 22% of Americans get the recommended 5 to 9 fruits and vegetable servings per day, but it’s typically starchy corn or potatoes day after day — not an assortment of brightly colored veggies. By lowering your meat intake once a week, you can also reduce your diet’s environmental impact (animal-based foods take more resources to create).

The Guidelines
To start, the guidelines say that less than 7% of your daily calories should come from saturated fat and 300 mg or less from cholesterol. To stick to that, you wouldn’t want red meat, pork, chicken, turkey and any high-fat dairy (whole milk or cheese) on your Monday menu. Limit eggs to 1 per day. This isn’t a no-protein initiative though; fish and seafood high in omega-3 fats — such as tuna and salmon — are encouraged since they help lower cholesterol. Low-fat dairy such as 1% or fat-free milk, low fat cheese or yogurt are also good.

Balancing Your Proteins
Remember, protein is found in plant foods too — you just need to know where to get it. Beans, peas, lentils and whole grains contain protein. Combining foods such as rice and beans produces the same protein quality as a piece of chicken — just without all the cholesterol and saturated fat. Like I just said above, fish is another great protein to put on your plate.

A Month of Meatless Mondays
Maybe you’re not ready to go whole-hog (okay, that phrase doesn’t work here) but try it for a month. Here are 4 balanced menus of all-day meatless eating:

More posts from .

Similar Posts

Food for Good: Roberto Santibañez’s Non-GMO Corn Policy

Chef Roberto Santibanez is eliminating GMOs in his restaurant by launching his Heirloom Corn Initiative which sources cobs from his home country of Me...

Comments (61)

  1. We? michael really experiencing and enjoying the particular style and layout of one’s blog. This? s an extremely easy to the sight making it much as pleasing that i will appear in this article along with visit more often. Do you support the services of away a great artist to make the theme? Excellent carry out!

  2. Greetings from Colorado! I’m bored at work so I decided to browse your site on my iphone during lunch break. I enjoy the knowledge you present here and can’t wait to take a look when I get home. I’m surprised at how quick your blog loaded on my phone .. I’m not even using WIFI, just 3G .. Anyhow, awesome site!

  3. I don?t even know how I ended up here, but I thought this post was great. I do not know who you are but certainly you’re going to a famous blogger if you aren’t already ;) Cheers!

  4. Randee Keeth says:

    Awesome YouTube video tutorials posted at this web site, I am going to subscribe for daily updates, since I don’t would like to miss this series.

  5. skin care says:

    An interesting discussion is price comment. I think that you should write extra on this subject, it won’t be a taboo topic but usually individuals are not sufficient to speak on such topics. To the next. Cheers

  6. I truly do go along with all of the concepts you’ve got introduced in your article. They may be very effective which enable it to definitely function. Even now, the actual blogposts are extremely simple for starters. Would you remember to extend these people a little via the very next time? Just post. I’d personally point out that many of us readers are extremely a lot gifted to reside in an amazing website along with developed solid relationships . marvelous individuals with positive things. I am rather lucky to own stumbled upon the website page and appearance forward to courses amazing minutes reading below. Many thanks once again pertaining to every thing.

  7. Miles Sersen says:

    Dead written subject matter, Really enjoyed reading by means of .

  8. The Food and Nutrition students of the University of Nigeria will find this helpful.

  9. When I first saw this title Make It A Meatless Monday | Healthy Eats – Food Network Healthy Living Blog on google I just whent and bookmark it. Hi there. Very nice blog!! Man .. Excellent .. Superb .. I’ll bookmark your web site and take the feeds also…I am happy to find a lot of useful info here in the article. Thank you for sharing..

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>