60 second summary:
- We’re advised to lower our meat intake for health and sustainability benefits
- Reducing how much meat you eat doesn’t have to affect how tasty or nutritious your diet is
- Pulses, tofu, tempeh and meat alternatives can be very nutritious when eaten in variety
- Ingredients like sundried tomatoes, olives, capers, mushrooms, miso and seaweed can add flavour
- You don’t have to go meat-free, simply replace half the meat in your favourite dishes with an alternative protein source
It’s not just January when we see plant-based options or advice to cut down on meat intake taking centre stage. With sustainability messages now prominent all year round, and a call for people to increase their fibre intake, finding ways to both reduce meat consumption and introduce sources of fibre like pulses can go hand in hand. We included lots of tips to help you eat less meat, without going totally plant-based, while simultaneously boosting your nutrient intake.
Why should we try to eat less meat?
Meat has a high carbon footprint, so try to reduce how much you eat for sustainability benefits.
There are also nutritional reasons to reduce meat consumption. It can often be high in saturated fat, particularly if you eat meat with lots of visible fat or fattier cuts of meat like 10-20% fat mince, streaky bacon or ribeye steak. Processed meats, such as ham, bacon, and sausages, as well as burgers and nuggets, may be high in salt and fat. Choosing to eat smaller portions of meat and meat products, less frequently, can therefore help reduce your intake of saturated fats and salt, which can have benefits for heart health.
I’m worried I might miss out on key nutrients if I eat less meat
Meat can provide a good source of protein, vitamins, and minerals like vitamin B12, iron, and zinc. It’s natural to be concerned about getting enough nutrients when you reduce your meat intake, but luckily, there are plenty of foods that are nutrient-dense that you can use to replace or reduce meat in recipes.
Here are some great meat alternatives that are nutrient-dense, providing protein, iron and zinc. Try to combine them in recipes and eat a wide variety over the week:
- Beans, e.g. kidney beans, butter beans, black-eyed beans, chickpeas, are very versatile and are great in curries, soups, and stews or blitzed into sauces and dips
- Lentils can fulfil the same role as beans, but are also great in a dhal
- Tofu and tempeh can be used to replace meat and can be marinaded to boost flavour
- You can also try meat alternatives like Quorn or other products, but watch out for added salt in these products
- Nutritional yeast can also help add protein, as well as a meaty flavour
Remember, grains such as wheat (in pasta and bread), rice, and quinoa provide a decent amount of protein and fibre.
If you continue to eat dairy products alongside smaller quantities of meat, you shouldn’t have to worry about getting enough vitamin B12, but if you are concerned, try eating fortified foods or consider a supplement.
Won’t food taste bland with less meat?
Remember, you don’t have to take meat out of a recipe completely. You can replace half the meat in a dish with pulses, tofu, tempeh, or meat alternatives while maintaining the taste.
Alternatively, if you’re planning some meat-free meals, here are some ways to add a flavour kick with plant-based ingredients that deliver that all-important umami flavour:
- Sundried tomatoes and tomatoes in general
- Olives, especially Kalamata
- Capers
- Marmite, tamari, soy sauce, and miso, although use sparingly as they are high in salt
- Mushrooms, especially shiitake, porcini and portobello
- Nutritional yeast
- Seaweed
Suggestions for lower meat meals
Replace half the meat in the following dishes with a vegetarian alternative:
- Bolognese – replace beef with lentils
- Chicken curry – replace chicken with butter beans and cannellini beans
- Chicken or beef fajitas – replace meat with tofu/tempeh and black beans
- Thai curry – replace meat with tofu and chickpeas
- Shepherds’ / Cottage pie – replace half the mince with Quorn and/or lentils
Serve food with pasta, rice, quinoa or buckwheat as these grains also provide protein.
Remember, you don’t have to go meat-free to reap the health and sustainability benefits. Small steps still add up.
Claire Baseley – Consultant Nutritionist
