6 easy ways to eat less meat

The impact of meat

Our health: Meat is one of the main sources of saturated fat in our diet, which we know negatively impacts our heart heath, contributing to raised LDL cholesterol levels. Research has also shown a positive association between red meat intake and lifestyle diseases, particularly colorectal cancer. To minimise your risk, it’s advised to keep red meat consumption under 350g per week. Charred and barbequed meats have also been found to increase risk of cancers such as colorectal, pancreatic and prostate through the production of cancer-promoting chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

The environment: In addition to greenhouse gas emissions, the meat industry is also one of the top contributors to land and water degradation. In 2015, a study concluded that a vegetarian diet five days of the week would reduce an individual’s environmental impact related to food consumption by up to one-third¹. The meat industry also plays a large role in deforestation² with about 50% of Australia’s forests being lost over the past 200 years due to land clearing³, majorly for animal agriculture. So it’s clear, the odd vego meal could go a long way for the environment!

So…why do we eat meat then?

Whilst there are definitely some down sides to meat consumption, meat can still be part of a healthy, balanced diet. Meat is a major source of protein, iron and one of the few dietary sources of vitamin B12. Meat typically provides nutrients in their most absorbable form which makes reaching our daily nutritional needs a little bit easier without the need for supplementation.

With all that being said, the average Australian could certainly limit their meat consumption.

Here are some ways you can start reducing your meat consumption…

1. Change up your ratios

Plan a number of mixed meals into your week such as curries, stir fries, casseroles or even a hearty salad! These types of meals are perfect for experimenting with smaller portions of meat and lend themselves well to more veg. You’ll eat a smaller portion of meat and won’t notice the difference!

2. Portion control

Aim for your plate to be half veggies, one quarter carbohydrate and one quarter protein for a perfectly balanced meal! Keeping this concept in mind when meal planning can help to keep your meat portion in check!

3. Flavourful veg

Make veggies the star of the show! Utilise flavoursome cooking techniques such as grilling, roasting, barbecuing, and stir-frying to make your veggies just as enticing as your meat. Add plenty of herbs and spices, and don’t be shy to add a good drizzle of extra virgin olive oil! Make it taste delicious and nobody will complain!

4. Mix it up

When planning your meals for the week, be sure mix up your proteins, whether it be chicken, pork, beef, lamb or seafood. By doing this, you can ensure that you will not exceed the recommended amount of red meat for the week whilst also increasing the variety of your diet.

5. Meatless Monday

Go meatless next Monday…. or any other day for that matter! Aiming for one meatless day per week is a great way to lower your overall meat consumption. One day each week would reduce the average meat intake from 90kgs to 76 kgs per year. With an average cost of $20 per kg, this could save you $320 every year…. wouldn’t that be nice!

Some great meat-free substitutes are:

• Eggs (unless you’re aiming for vegan)
• Legumes and beans such as chickpeas, lentils, black beans
• Nuts and seeds
• Tofu or tempeh

6. Quality over quantity

If you are planning to enjoy a steak, opt for a smaller portion of good quality meat such as a scotch or eye fillet to get the best out of your meat experience. Whilst it may be a more expensive option per kilo, the smaller portion will help to minimise the price whilst maximising your enjoyment!

Like most things in life, moderation is the key! By adopting even one of the strategies above, you can start to reduce your meat consumption, helping your health and our planet! If you’re looking to go completely meat-free, please seek the help of dietitian to ensure your new diet is nutritionally balanced.

Themis Chryssidis is an Accredited Practising Dietitian at Sprout Health Studio – a multidisciplinary health care studio in Adelaide. He has a Bachelor of Psychology, a Masters of Nutrition and Dietetics and a Cert IV in Fitness.

1 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428432/

2 - https://www.wilderness.org.au/images/resources/Beef-Deforestation-Scorecard-Report.pdf (page 3)

3- https://academic.oup.com/jpe/article/5/1/109/1294916