Meat
Looking for the real food
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The evidence keeps mounting that a diet built around whole plant foods is superior to a meat-based diet. Meat is high in fat and cholesterol. It also lacks the fiber found in foods “as grown.” In populations around the world, vegetarians have better health, are thinner, and live longer. And they leave a lighter footprint on the earth.
Kicking the Meat Habit
Many, who have made meat and dairy products the center of their meals, feel at a loss when trying to plan a meatless menu. For a while their meals seem incomplete without flesh foods.
You can satisfy your appetite on a meat-free diet. It may take a while to adjust. But eventually this way of eating becomes acceptable, and then preferable.
Here is a sample menu to get you started planning delicious meat-free meals:
Sample Menu
Breakfast:
• Cooked cereal (seven-grain cereal) or cold cereal (Shredded Wheat, Nutrigrain) with skim milk or a milk substitute, and half of a banana or other fresh fruit sliced on top.
• Citrus fruit: orange or grapefruit—peel and eat the whole fruit.
• Three slices of whole-wheat toast with “mashed” banana topped with pineapple ring or slice of kiwi.
• Herbal tea.
Lunch:
• Two whole-wheat pita (pocket) breads stuffed with lettuce, sprouts, cucumbers, tomatoes, radishes and some low-fat cottage cheese or its tofu equivalent.
• Split-pea soup with pearl barley or rice.
• Fresh fruit such as papaya, pear, apple, or mango.
Dinner:
• Whole-wheat spaghetti and tomato sauce.
• Tossed salad with a low-calorie Italian dressing.
• Slice of whole-grain bread
• For dessert: baked apple with date and a walnut.
Food Selection
Develop your own one-day menu. Use the guidelines provided. Enjoy!
Your Challenge
As you are planning a more natural dietary program, build your meals around the food categories listed below.