The damage to excessive eating of red meat and the benefits of reducing it

Studies indicate that people who eat red meat are more at risk of death caused by heart disease, stroke or diabetes compared to others, and processed meat also increases the risk of death as a result of these diseases. On the other hand, plant proteins offer many health benefits as it is cheaper than meat, and the ways to obtain these benefits are to choose meals once or twice a week. Meat -free meals. People decide for less meat for different reasons, including health, moral, religious, cultural or environments, but it can be difficult to apply changes to your diet and to eat healthy meals. Meat -free meals depend on legumes, lentils, vegetables and whole grains. Vegetable proteins offer many health benefits, and eating more plant proteins can also help save in your budget, as these proteins are usually cheaper than meat. The vegetable diet focuses on fruits, vegetables, grains, legumes, peas, lentils and nuts. It is a diet rich in fiber, vitamins and other nutrients. People who do not eat meat, known for vegetarians, generally get fewer calories and less fat, and their weight is less. The risk of developing heart disease compared to others does not investments. On the other hand, you do not damage your health. Diet whose content of nuts, seeds, seafood and vegetables decreases also increases the health risks. It also requires the assurance that eating less red and manufactured meat has a positive effect on health. The amount of protein for each individual is the recommended daily consumption of the protein for adults about 50 grams. Of course, the needs of people will differ from protein by age, weight, health, pregnancy, activity level and other factors. Adults require about 5 to 7 ounces (147 to 207 ml) of protein -rich foods daily. Remember that you can choose more than one source of protein. The nutrition guidelines of Americans recommend that you choose a variety of protein. It contains eggs, low -fat milk, manufactured products, beans, peas, lentils, soy products, unsalted nuts and seeds. If you eat high -calorie protein sources, you should take smaller classes. For example, you can eat half a gram (14 grams) of nuts, one tablespoon or two tablespoons of peanut butter. The guidelines also suggest that you eat foods with less solid content and calories instead of protein foods with a higher content of fixed fat. The fats in meat, poultry, eggs and dairy products with high fat are known as the milk as solid fats, while the fats in seafood, nuts and seeds are known as oils. Try meat -free meals once, or twice a week. You do not have to refrain from eating all the meat in one time. Instead, try to get used to meat -free meals. Think about eating meat -free one day a week. You may find that you want to eat meat within extra days. If you don’t like the idea of ​​spending an entire day without meat, start with two meat -free meat and to be a dinner. Plans of meals that contain your favorite recipes that are usually meat -free, such as lasagna, soup, pasta salad and vegetables. Or try to replace the following foods rich in meat in your favorite recipes: Beans, peas and lentils can be added to soups, salads and pepperclago dishes. Advanced vegetable beans, a good alternative to meat in districts and taco bread. Tofu can be added to quick braai dishes. Red meat in the menu does not eat too much red meat if it is within the ingredients of your meals, choose the fat -free pieces and avoid eating large amounts of it. You can easily balance your meal by dividing your plate so that the protein is a quarter of the plate, vegetables and fruits half and the entire whole grain. Reducing red meat calls the term ‘semi -vetarian person’ in the person whose food is vegetarian, but it eats meat, poultry and fish from time to time. This diet depends on reducing meat and does not occur. This healthy diet is a significant element in the Mediterranean diet and in other systems, such as some diet of Asian, Ethiopian, Hindi and Middle Eastern. These diets focus on reducing red meat, increased fruits, vegetables, beans, peas, lentils, nuts, whole grains and healthy fats. The effectiveness of this type of diet has shown that it reduces the risk of heart disease and other chronic conditions. This content of Mayo Clinic.