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Replacing some meat, especially processed meat, with healthier choices doesn’t need to be daunting or difficult. Read on for ways even dedicated carnivores can cut back.
Meat and Your Health: Consumption of processed meats like ham, bacon, sausage, hot dogs, salami, jerky, and deli meats (including processed turkey, chicken, ham, and beef) is associated with higher risk of cancer, type 2 diabetes, and cardiovascular disease. “Whether it is processed meat per se, or dietary and lifestyle patterns associated with its intake has yet to be proven,” says Dariush Mozaffarian, MD, DrPH, dean of the Friedman School and editor-in-chief of Tufts Health & Nutrition Letter.
Consuming high levels of red meat (primarily beef, pork, veal, and lamb) is also associated with increased risk of heart attack, stroke, diabetes, and some kinds of cancer in many, although not all, scientific studies. “The links of unprocessed (fresh) red meats to health are more modest and controversial,” says Mozaffarian.
The known environmental impacts and animal rights issues of raising animals for food are also factors many people consider in their dietary choices.
Cutting Back: “If you want to reduce your intake of meat, particularly processed meat, whether it be for health, sustainability, or both,” says Alice H. Lichtenstein, DSc, the Gershoff professor of nutrition at the Friedman School and executive editor of Tufts Health & Nutrition Letter, “choose smaller servings, select meat entrées less often, and/or proactively identify alternative foods to replace meat.”
- Reduce serving size: Foods that provide protein should only take up one quarter of your plate. If your protein is coming from red meat, a three-ounce serving of most beef or pork products is all the average person needs to satisfy his or her protein requirement for a meal. (Three ounces of meat is about the size of a deck of cards or three typical slices of deli meat.)
- Swap it out: Consciously become aware of how much red meat is in your diet. Is there somewhere you can see substituting with other foods?
- If eggs or pancakes are tightly linked to bacon in your mind, cut out the processed meat by pairing sautéed mushrooms and onions with the eggs or berries with the pancakes. Or, better yet, choose a breakfast of whole grain toast with nut butter and fruit; banana-walnut oatmeal; cottage cheese or yogurt parfait; or a low-sugar, whole-grain cereal instead.
- Instead of grabbing a fast-food burger for lunch, order a chicken or fish sandwich (preferably not fried) instead, or, better yet, a veggie wrap with hummus or a salad.
- Are deli-style sandwiches your go-to? Tuna or salmon salad make a great sandwich filling (try an Italian-style tuna with olive oil and spices instead of mayo). Spread some nut butter on whole-grain bread and add apple or banana slices. Or ditch the bread altogether for seafood over greens, a whole grain- or bean-based salad, or leftovers from last night’s healthy dinner.
- If beef or pork are dinner-time staples, try fish/seafood, poultry, or vegetarian dishes a few nights a week.
3. Substitute: Replacing some red meat with plant foods is a logical choice for the health and environment minded. There are many plant-based meat alternatives on the market these days designed to satisfy meat lovers who want to cut back. While these products have a much lower environmental impact than raising beef, we don’t know much about their impact on health. “Meat alternatives tend to be ultraprocessed,” says Lichtenstein. “While they are an option, replacing animal proteins with whole or minimally-processed plant proteins is a better choice at this time.” That means trying tofu and learning new ways of including more beans, lentils, and nuts into recipes.
Consider replacing some of the meat in a dish with plant foods. For example, halve the meat in your favorite chili recipe and add beans (or stir beans into prepared chili); or mix cooked lentils or finely chopped sautéed mushrooms into ground beef for burgers, meatloaf, tacos, or Bolognese sauce (see recipe in April 2021 issue). “Lean ground turkey and chicken (90 percent or more) are also a great substitute for ground beef,” says Lichtenstein.
With a little creativity and willingness to try new things, you can achieve your goals without entirely giving up your favorite foods.
To cut back on meat intake:
- Serve Less: When you do eat meat, keep the serving size to a deck of cards or three typical slices of deli meat.
- Swap It: Replace the meat on your plate with seafood, poultry, or plant food options like tofu and beans.
- Substitute: Replace some beef in recipes with lentils or beans (which are also protein sources), or sautéed mushrooms. Plant-based meat alternatives are an option, but they are highly processed and can be high in salt.