I’m convinced that many of us in the western world eat way too much meat.  When trying to lose weight, I’ve learned that limiting both meat and carbohydrates and increasing physical movement through exercise is the way to go.  By eating lots more vegetables and some fruit, instead of high-fat meat, you will naturally take in less fat and calories.

Think of meat as a flavoring, instead of the main course or centerpiece of your meals.  Look to the Greeks and Asian peoples, who use very little red meat, if at all.  When they do eat it, it’s either grilled or used very sparing as just a flavoring in a dish of vegetables.

Let’s get real: red meat is the most caloric food we eat, other than sugars and dairy.  When you limit your consumption of beef, pork, lamb and processed meats you are protecting yourself against various possible diseases, such as heart disease and cancers.  Eating saturated fats (the kind that comes from animals and animal products) greatly increases your risks for cardiovascular diseases, diabetes, stroke and certain cancers, particularly colorectal cancer.  According to a WebMD article, a recent scientific study “that followed more than 72,000 women for 18 years found that those who ate a Western-style diet high in red and processed meats, desserts, refined grains, and French fries had an increased risk of heart disease, cancer, and death from other causes.” 

I know, red meat is tasty and it is really hard to eat less, particularly if you’re a regular consumer of it.  Here are some ideas to get you started towards a life with more vegetables.

ACTION PLAN:

— Do a switcheroo:  if you’re used to a meal of meat, with two sides of vegetables, make the meal a vegetable dish, with a small side of meat, and make it fish or fowl.
— Mix the meat into a casserole of sautéed vegetables, using very little just as a flavoring.  Use low-sodium vegetable bouillon or broth to increase the flavors.
–Better yet, substitute meat with beans or nuts.  Nuts in stir-frys or casseroles can be really delicious:  try sliced almonds or
— Substitute some of the really great “meatless” meats, such as vegetable burgers instead of hamburgers or cheeseburgers.
— Try a vegetable sausage entrée, with sauerkraut and boiled potatoes on the side.

The reality is that we need FAR LESS protein than we think we do.  We’ve been trained through decades of advertising that we need a lot of meat.  Fact is, we don’t.  Check how much of the protein group you need on mypyramid.gov.

Be sure to keep your food and activity journal going.  Please see how much of the meat, fish, dairy, beans and nuts you’re eating. 

Qestion:  How is your food/activity journal, and your analysis of how much you’re consuming and doing?  Please post and let me and our online group know.  This is a wonderful way to “Give-Back” the pounds and provide some service to others.

Congratulations to you for another great day.

If you are new to this column, and new to the Give-Back Diet, welcome!  Please take a look at the whole program here.