Another in our series of articles from PRO nutritionist Christine Turpin.
I grew up in a family that lived on meat and potatoes and I married a carnivore. More often than not, meat is an item on our weekly grocery list but it does not have to be served at every meal!
The American Heart Association says it’s okay to eat red meat twice a week and encourages consumers to increase their fish intake to twice a week as well. For the rest of the week, try to Go Meatless!
You don’t have to give up all your meats, instead select one day (all three meals and snacks) to eat meat free. If an entire day is too much, pick one meal. Start with breakfast and pour a bowl of cereal, top it with sliced fruit and grab a yogurt from the refrigerator – completely meatless!
A diet rich in plant foods (beans, tofu, legumes, nuts, seeds and nut butters) and healthy fats (olive oil, canola oil, avocado, olives, nuts & seeds) are part of a Mediterranean diet. These diets focus on plenty of fruits, vegetables, plant-proteins, healthy fats and whole grains rather than meat products.
Studies have shown a Mediterranean diet protects against disease, such as heart disease and diabetes, and tacks on years to your life! Generally people who consume plant-based foods eat fewer calories, weigh less and have less diseased related issues. For easy and creative meatless dishes visit http://www.meatlessmonday.com/
If meats are on the menu, select lean cuts and practice good portion control. A serving size of protein should be the size of a deck of cards. In addition to the meat, remember to balance your plate (myplate.gov) and stack it with fruits and vegetables and include whole grains as well.
Healthy Eating,
Christine Turpin, RD, LDN, CSCS
Christine holds two bachelor’s degrees, one in Dietetics and the other in Adult Health (Kinesology). She is a Maryland -licensed dietitian and nutritionist. Christine is a member of the Academy of Nutrition and Dietetics (AND), the Maryland Dietetic Association, AND’s Sports, Cardiovascular and Wellness Nutritionists, AND’s Nutrition Entrepreneurs, AND’s Food & Culinary Professionals and Collegiate & Professional Sports Dietitians Association. In addition, she is a certified strength and conditioning specialist. Read more on her blog at www.nourish2perform.com