Simple, Delicious Meat Substitutes
The American Heart Association may have found a fountain of youth: In a study, participants who consumed plant proteins in place of red meat had a significantly reduced risk of death. This study examined over 37,000 Americans and found that consuming plant proteins in place of animal proteins for only 5 percent of daily calories was linked with a 50 percent decreased risk of dying from any cause (including coronary heart disease).
“Plant-based proteins (beans, lentils and nuts) tend to be lower in calories and saturated fat, and higher in fiber and essential nutrients,” according to Stefania Mascioli, a registered dietitian nutritionist at NewYork-Presbyterian Hospital/ Weill Cornell Medicine. “Red meat contains more saturated fat, which can increase your blood cholesterol and risk of heart disease.”
The American Heart Association recommends limiting saturated fat intake to less than 6 percent of your daily calories. In a 2,000-calorie-a-day diet (for a moderately active person), 6 percent would equate to around 13 grams of saturated fat daily. Depending on the cut of beef, a 4-ounce portion (about the size of your palm) can exceed your daily recommended intake of saturated fat.
Mascioli states, “Unprocessed red meat should be eaten in moderation, while processed meat generally should be avoided. Limit consumption of red meat (beef, lamb, pork) to no more than 12 to 18 ounces (cooked) per week. Processed meats (bacon, hot dogs, deli meats, sausage) contain nitrates, which are chemical additives linked to colorectal cancer, and should be avoided.”
Where to Begin
It’s easy to fill your meals with plant-based proteins. At breakfast, sauté tofu with diced onions, peppers, and spinach for an easy tofu scramble. “Tofu is a complete protein, containing all essential amino acids, as well as 10 grams of protein in 4 ounces,” Mascioli notes. Tofu also is a good source of calcium, iron, and unsaturated fats.
At lunchtime, choose legume-based soups (chili, black bean, split pea) or salads topped with grains, beans or nuts. In place of processed deli meats for a sandwich, try a whole‑grain bread with nut butter, hummus with vegetables, BBQ tofu, or chickpea salad.
For dinners, “add meatless Mondays to your family’s weekly meal plan,” she says. “And fill your dish with protein‑packed unprocessed whole grains. One cup of cooked quinoa provides 8 grams of protein.” Combine quinoa with vegetables, or add black beans, corn, avocado, and salsa for a Mexican bowl.
No matter what proteins you choose, remember that it is important to include large portions of multicolored vegetables for a balanced diet.
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