Good Lifestyle

Most Americans eat a lot of meat. In fact, according toData published by the USDAThe consumers have eaten about 217 pounds of red meat and poultry per person in 2017. However, eating a diet centered mainly around meat can potentially lead to health problems later in the road.

Dena Champion, Rd at the Medical Center of the State University of Ohio State Wexner, explains exactlyWhat could happen if you eat too much meat over time and offers tips on how you can reduce your overall meat consumption. And if you are looking to eat less meat,Here is exactly how a plant-based diet can protect you from the disease, according to experts.

Is it possible to include too much meat in your diet? In other words, how much does it cost?

While the champion clarifies that there is no maximum amount of meat that you should avoid going beyond every day, you do not need to eat it at all. If you choose to eat meat, the dietitian says it should not be the show's star. Instead, your plate must constitute mainly food derived from vegetable sources (vegetables and legumes): "Ideally, a quarter of whole grains, a quarterprotein (meat meats orplants), and half vegetables. "

"This provides a large amount of fiber, phytochemicals and important antioxidants for good health," says Champion.

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What are some potential side effects of eating more than you should?

The meat is naturally satisfied because it is high in protein. However, it offers no fiber and lack of minerals, vitamins and antioxidants. Therefore, if you eat more meat than other plant-based foods offering these essential nutrients, you miss to diversify your diet.

"According toAmerican Institute for Cancer ResearchThe risk of certain types of cancers increases when people eat more than 12 to 18 ounces of red meat per week and there is no amount of processed meat that can be recommended, "says Champion.

Instead of red meat, which is often packed in saturated greases, opt for a lighter animal protein, such as poultry.

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How can we continue to reduce their meat consumption?

If you find that you eat meat at the dinnertime Most nights of the week and seek to reduce, champion suggests that you start by making a meatless dinner every week. Does the sound of Monday without meat ring a bell?

"I also think it's useful to start thinking about all your plate," says Champion. "Stack your plate with vegetables and chances you want less meat. Be careful about how you feel when you eat more fibers and nutritious food."

She adds that many of her patients feel much better when they eat more plants than meat and animal by-products such aseggs andcheese. Of course, one of the benefits of integrating more vegetables into your diet is that it can help you become more regular and reduce digestive problems in general.

"Find someRecipes without meat It called you and try them, "said Champion." I like black bean tacos instead of meat tacos for example. "

Replace the chopped beef for beans and mushrooms and add Edamame salads to the shell for additional proteins and a crunch. It also suggests integrating more whole grains such as quinoa, brown rice and barley in your meals for vitamins, minerals and additional proteins.

"People who focus on a diet based on whole food plants, vegetables, nuts and seeds are generally healthier than someone who eats a diet to meat," said Champion. "This includes a reduction in cancer rates,obesity, heart disease, and more. "

And the next time you shop, whether for meat or for vegetables, do not miss these30 price cheap costco who make the sentence adhesion .