In the Spotlight
Mighty Meat-Free Meals
Focus on veggies and other proteins this summer
If you're thinking about eating less meat, it doesn't have to be a dramatic change all at once. There are many options to get the protein your body needs while improving your health. You can start slowly and add one meat-free meal a week to your diet.
Get the protein you need
Protein helps build and repair muscles, but some protein sources, including a variety of meats, contain saturated fats. These high-fat meats are not the only source of protein. Beans and other plant products such as vegetables and soy are also key sources of protein. These video recipes feature non-meat proteins that could improve your cholesterol and heart health.
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Quinoa Bean Bowl includes plant-based protein that does not have cholesterol
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Pinto Bean Burritos are filling and high in protein
Variety boosts your immunity
Protein is not the only nutrient your body needs. Some nutrients like vitamin A and vitamin C help boost your immune system. Get more of these vitamins by using a variety of fruits and vegetables. Check out video recipes like these:
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Thai Veggie Peanut Noodles uses carrots that are high in vitamin A
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Marinated Tomatoes and Cucumbers is a dish that contains a lot of vitamin C from the tomatoes Flavor meals with healthy fats
Flavor meals with healthy fats
The word 'fat' can sound like a bad thing, but not all fats are bad for you. Some foods have healthy unsaturated fats that are good for your heart and improve your cholesterol. Watch these video recipes with avocado or olive oil that contain healthy fats:
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Pesto Veggie Wrap contains healthy fats from avocado, walnuts, and olive oil
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Zucchini Ribbons with Avocado Pesto also has healthy fats from avocado
Finding alternatives
If cooking isn't something you enjoy, you can choose options without meat when you order out. Look for items on menus that include veggies, beans, and healthy fats. You could even try options like a veggie burger, salads that use beans for protein, or other vegetable-based healthy food choices.
When you're deciding what to have for dinner, remember that choosing various fruits, vegetables, and meat alternatives is important to your health. But you don't have to give up meat for every meal. Instead, you may improve your health by simply adding some variety to the protein sources in your meals and choosing one meatless option a week.
Track what you eat with a food journal to see if you notice a difference when you start incorporating meatless meals.
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