Small Changes For Health

Protein is an essential nutrient needed to build muscle and even more importantly to make thousands of enzymes used in virtually every body function.  In the American diet, the traditional source of protein comes in the form of meat (beef, pork or chicken).  Meat is a great source of protein and other important nutrients like Zinc, Iron and Vitamin B12, but it is also good source of some not so great for you nutrients like saturated fat.  Research suggests that people whose diets contain a large amount of meat are at increased risk for high cholesterol, heart disease and cancer.  There are several other sources of good quality protein besides meat, such as fish, beans, nuts, nut butters, and even whole grains, like quinoa.  Fish and the other plant-based sources of protein have several advantages over meat.  Fish for instance is lower in fat and calories than meat (unless it is fried of course), and certain fish like salmon, anchovies, or sardines can provide a great source of heart healthy omega-3 fatty acids. Plant-based sources of protein, like beans, nuts, and whole grains, provide fiber and antioxidants, and nuts also provide heart healthy fats.  With all these health benefits in mind, this week’s change focuses on consuming more meatless meals.

Your small change:  For this week, consume at least two meatless lunches or dinners.

More Information

Have you ever considered becoming a vegetarian, but were hesitant because you did not think you had enough will power to give up your beloved milk, cheese, shellfish or hamburger?  Well there is good news… becoming a vegetarian does not mean you have to give up every animal-based product.  There are varying degrees of vegetarianism and probably one type to fit your diet profile.  Read the following handout (put in a link to the vegetarianism handout) to find a vegetarian diet to fit your lifestyle and learn more about a healthy vegetarian diet.  Although you may not think so, a diet that includes more plant-based protein is actually a healthy and balanced diet.  It is often lower in saturated fat, cholesterol and contains more vitamins, minerals, fiber, and heart healthy fats.  So consider taking steps today to eat a more vegetarian based diet.