People have varying perceptions of what they consider to be “meat.” Although technically defined as any animal flesh consumed for food, some may only think of red and processed animal products as “meats,” while poultry and fish are viewed as separate categories. This may be a helpful approach, since the variety of meats and other animal products can have different effects on our own health, and the health of the planet.
While a key goal should be getting more veggies and other quality plant-based foods in your diet, this step towards reducing red meat is pretty straightforward: incorporate a reasonable amount of poultry (like chicken and turkey) and a variety of seafood (from fish to mollusks).
- If you were planning to make a dish with red meat in a “starring role,” consider poultry and fish in its place. Finding some new favorite recipes is a great start; but here are some simple swaps that will come in handy for a range of recipes:
- Marinate and pan-fry chicken or fish instead of grilling burgers and ribs
- Swap in ground turkey for ground beef
- Think sliced fresh chicken or canned tuna over cold cuts of any kind
- Bake/sauté a chicken breast or some white fish, instead of frying a steak
- Roast a turkey, chicken, or salmon rather than beef, lamb, or ham
Take it a step further:
This strategy comes in handy when you’re designing a meal around animal-based protein, but what about giving plant-based foods some more of the spotlight? This next strategy boosts healthy plant-based foods like beans, nuts, whole grains, and other veggies, while still providing enough protein and ways to incorporate some of your favorite animal-based foods:
More plate upgrades:
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