Did you know that only about 20% of Americans eat the recommended servings of fruit and veggies? We tend to eat more meat than most and not as much of the fruits and veggies.
Americans tend to feature meat as the main course and the rest is a side dish. Other countries tend to use meat as flavoring or to enhance a recipe. They use more grains, fruits and veggies. We could do well to learn from others.
Using less meat not only helps our wallets but also our health.
BUT I NEED THE PROTEIN you say - yes, but there are so many other ways to get needed protein in your diet than with meat.
Here is a little chart to make you ponder:
FOOD ITEM SERVING SIZE PROTEIN
Hamburger 3 oz. 21 gm
Chicken breast -skinless 3 oz. 27 gm
Chicken dark -skinless 3 oz. 27 gm
Turkey breast -skinless 3 oz. 27 gm
Cod 3 oz. 28 gm
Tuna 3 oz. 8 gm
Egg 1 6 gm
Yogurt 1 C 8 gm
Milk 1 C 8 gm
Peanut butter 1 Tbsp. 4 gm
Peanuts 1/2 C 18 gm
Hot dog 1 5 gm
Brown Rice 1 C cooked 5 gm
Tofu 4 oz. 10 gm
Dried beans, lentils 1 C 15 gm
Get a good deal on eggs? Freeze them - they are great for baking or cooking.
Peanut butter 1 Tbsp. = 4 gm of protein. Who just eats a tablespoon worth?
Beans of every sort are great sources of protein. All beans, not just dry beans!
This is another time when we can get creative. 3 ounces of meat is what is considered a proper serving. I don't know many that follow that. People tend to eat a great deal more per meal. It is not necessary.
Look at mixing items and coming up with new recipes.
An example I can offer - when making taco meat - I always add beans (using less meat). Chili or veggie soup - lesser amounts of meat and lots of beans.
Mix brown rice and cheeses
Oatmeal and milk
Bean and walnut (or whatever nut you want) salad
Beans and cheese ------ this is a flavor combo I LOVE
Lentil soup or casserole. Lentil burgers are very tasty.
Bean soup, slit pea soup and cornbread
Mix rice and beans - can be spicy or mild
Black bean burgers - can be so tasty!
Small amount of meat with veggie stir fry - over rice
Peanut butter and jelly on whole grain bread
Refried beans on whole wheat tortillas
Red bean salad - yum
You can make meatless dishes by adding grains as well. You need to make sure they are complete proteins (whole grains). In other words brown rice instead of white rice - whole grain bread not white. Those are the healthy options.
Whole grains can be quinoa, buckwheat, brown rice, rye, oats, wheat, barley, spelt and corn. Look at adding more of these items and lessening the meat.
Legumes are wonderful - (plants that have pods with rows of seeds inside). Chickpeas, beans, lentils, peanuts, alfalfa, etc.
NOTE: 1 cup dried beans will expand to about 2 1/2 cups when cooked!
You can also add protein to drinks and meals with protein powders - which can be purchased at health stores and even places like WM and drug stores sell it now. I love protein shakes - I add those on many days when I eat meatless.
I do meatless or lesser meat more and more.
I have made these shakes before. I use regular milk and maybe a splash of almond extract or vanilla extract. So yummy.
I often make shakes/smoothies using milk, fruit (or plain) yogurt and ice cubes and fruit (often use canned) and a scoop of protein powder.
Let us just remember that we do not have to worry about our health if we realize that we have so many cost saving alternatives.
This is just another example of USE LESS - SAVE MONEY - EAT WELL!!!!!!!!!
You never need to feel deprived. Food is such a fun way to experiment and find new and tasty ways of creating.
Meat production will be back to normal again. Prices will be back to more normal. People will be healthy again.
BREATHE and don't PANIC - these days are as good as we make them!!!!
Make yours great!