{"id":70663,"date":"2021-01-25T03:44:22","date_gmt":"2021-01-25T03:44:22","guid":{"rendered":"https:\/\/www.thefastfashion.com\/?p=70663"},"modified":"2021-01-25T03:44:22","modified_gmt":"2021-01-25T03:44:22","slug":"8-small-practical-ways-eat-less-meat","status":"publish","type":"post","link":"https:\/\/www.thefastfashion.com\/?p=70663","title":{"rendered":"8 Small, Practical Ways to Eat Less Meat"},"content":{"rendered":"

Many people are looking to eat less meat these days, whether it\u2019s cutting down significantly on animal-based\u00a0protein\u00a0or simply trying to put plants more front-and-center on their plates. Regardless of how much you\u2019re looking to reduce your meat consumption, it can feel overwhelming to tweak a way of eating you\u2019ve been following for years. It can sometimes feel like, Where do I even\u00a0start<\/em>?<\/p>\n

First, there are a bunch of reasons why you may consider trying to limit your meat. For one, research has shown there are health benefits to reducing meat consumption, even without going full-fledged vegetarian: \u201cFlexitarian\u201d or semi-vegetarian diets may bring metabolic benefits, including reduced risk of diabetes and\u00a0high blood pressure, according to a 2016 review of 25\u00a0studies\u00a0published in\u00a0Frontiers in Nutrition<\/em>. These kinds of diets may also\u00a0promote a healthy, more diverse microbiome (all the microorganisms that live in your digestive system), since the good bacteria in your gut feed off that plant-rich fiber.<\/p>\n

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And there may also be benefits outside your body for cutting down on meat. Widespread reduced meat consumption\u00a0is directly tied to\u00a0lower rates of greenhouse gas emissions, helping to curb the effects of climate change. Plus, depending on how you go about it, filling your cart with mostly veggies, fruits, beans, nuts, and grains can also help lower your grocery bill, according to research\u00a0in the\u00a0Journal of Hunger & Environmental Nutrition<\/em>.<\/em><\/p>\n

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The whole meatless (or meat-less) thing doesn\u2019t have to be as overwhelming as it seems. The key is taking small steps, like the eight smart tips below, which we got from nutrition experts who stick with mostly or fully plant-powered diets themselves. Together, over time, these kinds of steps can add up to significant progress.<\/p>\n

Ready to get started? Let\u2019s do this veggie thing.<\/p>\n

1. Plan ahead\u2014and plan for leftovers.<\/h2>\n

Coming up with balanced, nutritious menus on the fly can be tough. And it can feel even harder when the no-brainer meals you used to fall back on no longer fit the bill. (Sorry, store-bought rotisserie chicken.) \u201cPlanning ahead can help make getting plant-based dinners on the table easier,\u201d registered dietitian\u00a0Marisa Moore, R.D., L.D.N., who sticks with a mostly plant-based diet herself, tells SELF.<\/p>\n\n

We\u2019re not talking about a bowl of broccoli and rice here. To make your meals both filling and satisfying, make sure to include a source of protein, fiber-rich carbs, and\u00a0healthy fat, Moore recommends. Think lentil and butternut squash tacos topped with crumbled feta, smashed chickpeas, and avocado on whole-grain toast with sliced tomato, or whole-wheat noodles with kale-walnut pesto and baked tofu cubes (or any of these\u00a0super-satisfying vegetarian recipes).<\/p>\n

While you\u2019re at it, plan to make extras for the next day and even beyond. \u201cThe thought of cooking every night can be intimidating, but luckily when you have leftovers, it\u2019s not necessary,\u201d Moore says. Scoop leftover taco filling on top of a grain bowl, or use extra pesto and tofu in a sandwich. Now you\u2019ve taken care of at least two meals, making a meatless dinner seem way less daunting.<\/p>\n

2. Start with just one meatless day a week.<\/h2>\n

There\u2019s no prize for becoming vegetarian or vegan overnight (or ever, actually). So why not take it slowly?<\/p>\n

\u201cStart with at least one day a week where you go meatless. Then every other week, add on another meatless day,\u201d registered dietitian\u00a0Bansari Acharya, M.A., R.D.N., who specializes in developing recipes for plant-based diets, tells SELF.<\/p>\n

The snail\u2019s pace is low-stress, since you don\u2019t have to suddenly figure out every meal at once. And to be honest, it\u2019s easier on your system too. Eating more veggies, fruit, and beans means\u00a0eating more fiber\u2014often a good thing for your digestive tract but also a potential recipe for uncomfortable bloating and gas if you step it up suddenly. \u201cGradually increasing your intake helps your body adjust more easily,\u201d Acharya says. (So does making sure you\u00a0drink enough water!)<\/p>\n

Adv<\/em>.<\/strong><\/p>\r\n\r\n