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5 Reasons to go meat-free once a week

By: Natasha Archary

 

Tapping into the benefits of a healthier eating plan doesn’t have to be completely restrictive, and you can start with one meat-free day a week.

A vegetarian diet or one that is higher with plant-based alternatives is said to be far more beneficial than just strengthening your immune system. Numerous studies show that a diet that is higher in plant-based foods helps reduce weight gain, reduces heart complications and lowers cholesterol.

Ages ago, meat was consumed as a side dish with starches, vegetables and whole grains featuring as main dishes. That’s changed, with meat a big part of the average South African diet.

Here are 5 reasons for you to go meat-free at least once a week:

  1. Save money

The cost of vegetables are significantly cheaper than pork, beef or chicken in the country. With meat products marked per kilogram, feeding a family of four a veggie-based meal will be lighter on your pocket.

An example would be to swap out the mince in pasta or lasagne dishes for mushrooms. At roughly R 25 a punnet of mushrooms, this is a steal for a family on a tight budget.

  1. Improve your overall health score

Your annual health assessment with your medical aid provider will have you fill out a questionnaire about your diet. A diet with a higher portion of fruit and vegetables gives you a better overall score.

A 12-year Oxford study published in the British Medical Journal found that vegetarians outlive meat eaters by six years. Plant-based diets are generally higher in fibre, phytonutrients, antioxidants, vitamins and minerals, strengthening the immune system slowing down the ageing process.

  1. Lose weight and keep it off

South Africa has a high obesity rate, with 31% of men and 68% of women overweight. An Oxford Vegetarian Study found that BMI (body mass index – a measure of body fat) levels are lower in vegetarians for both men and women. On average non- meat-eaters have a lower body mass index.

  1. Cancer prevention

According to the Cancer Association of South Africa (CANSA), there is evidence to show that a diet high in vegetable produce can reduce cancer.

  1. Reduce the risk of heart disease

Vegetarian diets are naturally lower in saturated fats and cholesterol than meat-based diets. The Heart and Stroke Foundation advocates that a vegetarian meal plan may lead to lower blood pressure, improved cholesterol levels, healthier weight and a lower chance of Type 2 diabetes, all of which can reduce heart disease and stroke risk.

If harmful pesticides are a concern for you, opt for organic fruit and vegetables, or start a veggie garden to control what you consume. Going meat-free once a week can be a fun way to get the family included in the meal plan for the day. Meals can also be themed by a country to give more variety to your diet.

Try Mexican Monday, Thai Tuesday, you get the idea.

Also read: Worst breakfast foods to consume

Written by: Natasha



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