Four ways to limit meat consumption when eating out and still make healthy choices

Many of us are looking for ways to eat healthier and more sustainably. One way to do this is to reduce meat consumption.

But that doesn’t mean you have to become vegan or vegetarian. Our recent research shows that even small changes to reduce meat consumption can help improve health and wellbeing.

But not all plant-based alternatives are the same, and some are highly processed. Navigating what’s on offer when eating out—including options like tofu and meat substitutes—can be challenging.

So what are your best options at a cafe or restaurant? Here are some guiding principles to keep in mind when reducing your meat consumption.

Health benefits of reducing

Small amounts of lean meat can be part of a healthy, balanced diet. However, the majority of Australians still eat more meat than recommended.

Only a small percentage of Australians (10%) are vegetarian or vegan. But more and more are choosing a flexitarian diet. Flexitarians eat a diet rich in fruit and vegetables, but still eat small amounts of meat, dairy, eggs and fish.

In our recent study, we investigated whether the average Australian’s diet would improve if they replaced meat and dairy with plant-based alternatives. The results were promising.

The study found health benefits when participants halved their meat and dairy consumption and replaced it with healthy plant-based foods such as tofu or legumes. On average, their fiber intake – which helps keep you fuller for longer and promotes healthy digestion – increased. Saturated fats – which raise our blood cholesterol levels, a risk factor for heart disease – decreased.

Eating more fiber and less saturated fat can reduce your risk of heart disease.

You can easily achieve these health benefits by, for example, replacing baked beans with ham in your toastie at lunch or replacing half the mince in your bolognese with lentils at dinner.

Production is important

We have long known that processed meats – like ham, bacon and sausage – are bad for your health. Eating large amounts of these foods has been linked to poor heart health and some types of cancer.

However, the same can apply to many alternatives to processed meat.

Plant-based alternatives designed to imitate meat, such as sausages and burgers, are now available in supermarkets, cafes and restaurants. These products are highly processed and can contain high levels of salt and saturated fat.

Our study found that people who replaced meat and dairy with highly processed meat alternatives – such as plant-based burgers or sausages – consumed more salt and less calcium compared to those who ate meat or healthy plant-based alternatives.

So if you’re reducing your meat consumption for health reasons, you might want to think about what you’re replacing it with. The Australian Dietary Guidelines recommend eggs, pulses/beans, tofu, nuts and seeds.

Tofu can be a good alternative. However, we recommend seasoning plain tofu yourself with herbs and spices, as pre-marinated products are often highly processed and can contain a lot of salt.

And what about eating out?

When you prepare your own food, it’s easier to adjust recipes or reduce the amount of meat. But when you’re faced with a menu, it can be difficult to figure out what the best option is.

Here are our four tips to help you make healthy choices when eating out:

1. Fill your plate halfway with vegetables

If you’re eating less meat, try to fill half of your plate with vegetables. Also try to eat a variety of foods, such as green leaf spinach, red peppers and pumpkin.

For example, if you’re on the go, this might mean choosing a vegetable-based main dish or a stir-fry, or ordering a side salad with your meal.

2. Avoid the deep fryer

The Australian Dietary Guidelines recommend limiting fried foods to once a week or less. When eating out, choose plant-based options that are sautéed, grilled, baked, steamed, boiled or poached – rather than those that are breaded or dipped in batter before frying.

This might mean choosing vegetarian dumplings that are steamed rather than fried, or ordering poached eggs instead of fried eggs at brunch. Another great option is to order roasted vegetables as a side dish instead of fries.

3. Choose whole grain

Look for whole grains on the menu, such as brown rice, whole-wheat pizza or pasta, barley, quinoa, or whole-wheat burger buns. Not only are they good sources of protein, but they also provide more fiber than refined grains, keeping you fuller longer.

4. When buying meat, choose less processed varieties

You may not always want or be able to choose a vegetarian dish when eating out or with others. If you do choose meat, avoid processed options like bacon or sausages.

When sharing dishes with others, you can try adding unprocessed plant-based alternatives into the mix. For example, a curry with lentils or chickpeas, or a vegetable-based pizza instead of one with ham or salami. If that’s not an option, try choosing lean meats like chicken breast or alternatives that are grilled rather than fried.

This article is republished from The Conversation under a Creative Commons license. Read the original article.