Meatless meals ... a healthy and economical option

https://cdn.steemitimages.com/DQmQJBe9hbcRxCGnzNdnqoVpoFB6MYwNQH5SHhGbwjgwUCh/714-7-702x395.jpg

A plant-based diet, that is, based on fruits, vegetables and whole grains, and grains such as beans, legumes and nuts, is a diet rich in fiber, vitamins and other nutrients. People who eat only plant-based foods - known as vegetarians - generally have fewer calories and less fat, have fewer weights, and have a lower risk of heart disease than other non-vegetarians. Also, eating less meat has a protective effect. Where the National Cancer Institute study found that 500,000 people, who consumed large amounts of red meat daily, were 30% more likely to die - for whatever reason - over a 10-year period than those who consumed less red meat. They also increased the risk from eating sausage, luncheon meat, and other processed (processed) meats. Also, people who often relied on eating poultry and fish had a lower risk of death. * How much protein do you need? Adults generally need to get between 10 and 35 percent of total daily calories. Depending on a diet of 2,000 calories a day, this amount ranges from 50 to 175 grams per day. And of course, you can get protein from sources other than meat. Dietary guidelines recommend choosing a variety of foods that contain protein, such as eggs, low-fat milk and processed products, beans and peas, soy products, unsalted nuts and seeds. These guidelines also suggest replacing foods that contain protein in addition to high levels of solid fats with choices that contain less solid fats and calories. Fats found in meat, poultry, eggs, and high-fat dairy products such as cheese are solid fats, while fats in seafood, nuts, and seeds are oils. * Try meatless meals once or twice a week You don't have to stop eating meat altogether, but instead, try cutting down on meat-free meals. Consider eating lean meat for one day a week. And if you don't like the idea of ​​spending a whole day without meat, start with two meat-free meals each week and be at dinner. Plan meals for appetizers that you like that are usually meat-free, such as lasagna, soup, or pasta salad. Or try replacing the following protein-rich foods with meat in your favorite recipes: Beans and legumes are great for poultry and salads. - Fried vegetable beans - a good alternative to meat in burritos and tacos. - Tofu - an ideal addition to semi-fried dishes. * When meat is on the menu And when your meals include meat, don't overeat it. Choose fat-free parts and avoid larger portions than usual. The serving of protein should be no more than 85 grams and these should not occupy more than a quarter of your dish, and vegetables and fruits cover half of your plate. Whole grains make up for the rest. * Be a vegetarian half for your health The term "half-vegetarian" has always been describing someone who eats mostly plant foods, but also eats meat, poultry and fish. Such kind of healthy eating is the central idea of ​​a Mediterranean diet - which reduces red meat and is based on fruits, vegetables, legumes, whole grains and healthy fats - and has demonstrated its ability to reduce the risk of heart disease and other chronic illnesses. So why don't you rush your body into agility and start reaping the health benefits of following the same style? Source of news: your health
Originally posted here: https://steemit.com/hive-120078/@bahadd12/meatless-meals-a-healthy-and-economical-option