Remember these points: Many of us are trying to eat a healthier and more sustainable diet by reducing the amount of meat we consume. You don’t have to become a vegan or vegetarian to achieve this. Research suggests that even small changes in cutting down on meat could have health benefits. However, not all plant-based options are equal; some are highly processed. When dining out, it can be challenging to navigate choices like tofu and meat substitutes. So, what are some good options at a cafe or restaurant? Here are some principles to consider when reducing meat consumption.
Benefits of reducing meat consumption: While small amounts of lean meat can be part of a balanced diet, most Australians still eat more meat than recommended. Only a small percentage follow a vegetarian or vegan diet, but more people are adopting a flexitarian diet, which includes plenty of fruits and vegetables alongside small amounts of meat, dairy, eggs, and fish. Research suggests that swapping meat and dairy for plant-based options like tofu or legumes can yield health benefits. For example, increasing fiber intake and reducing saturated fat, which has positive effects on heart health.
Simple changes like swapping ham for baked beans in a sandwich or substituting half of the mince in a bolognese with lentils can contribute to these health benefits. Consider the production process: We have long known that processed meats like ham, bacon, and sausages are unhealthy and linked to heart disease and cancer. However, the same can be true for many plant-based meat alternatives, which are often highly processed and high in salt and saturated fat.
When replacing meat and dairy with ultra-processed plant-based options, people tend to consume more salt and less calcium. So, it’s important to choose healthier plant-based alternatives like eggs, legumes/beans, tofu, nuts, and seeds. If using tofu, it’s best to flavor plain tofu with herbs and spices, as pre-marinated products are often highly processed and high in salt. Healthy choices when dining out: When eating out, focus on these four ways to make healthy choices: 1. Fill half your plate with vegetables. 2. Avoid deep-fried foods. 3. Choose wholegrain options. 4. If you choose meat, opt for less processed kinds. These simple guidelines can help you make healthier choices when eating out while reducing meat consumption.