Guest post by Jennifer Ross, MS, RD, CDN, a Clinical Nutritionist at Mount Sinai Beth Israel.
Maybe you’ve heard of Meatless Monday before, or maybe you haven’t. Either way, it has become a widespread global movement that can improve your health. Meatless Monday was initiated by the John Hopkins Bloomberg School of Public Health in 2003 as a way to encourage Americans to reduce their saturated fat intake, which can be done by consuming non-animal protein sources. According to the movement’s website, it is now being practiced in 36 countries.
Even if you are an avid meat lover, there is no reason to shy away from Meatless Monday. The benefits of adopting a plant-based diet are plentiful, even if it is for just one day per week. Replacing meat with foods such as fruits, vegetables, low-fat dairy, whole grains, legumes, nuts, and seeds, can help you reach your daily vitamin and mineral goals, provide ample energy, and help you to consume fewer calories. Nixing meat for a day can increase fiber intake, which promotes digestive health and regularity. Another positive side effect of Meatless Monday is that it can instill healthier eating patterns throughout the remainder of the week. Generally, a diet high in plant sources and moderate in animal products, such as beef, poultry, and pork, have been proven to protect against obesity and many associated chronic diseases, such as cardiovascular disease, type 2 diabetes, arthritis, and certain types of cancers.
So, how can you participate in the Meatless Monday movement without feeling like you’re missing out on meeting your protein needs? It’s actually pretty easy! Dairy products (cheese, yogurt, egg whites), tofu, lentils, beans, peas, tofu, and soy milk can be easily incorporated into your breakfasts, lunches, and dinners. Other surprising non-animal sources of protein include peanut butter, spinach, chia seeds, and chick peas.
Mondays are never easy, and they have many people feeling down about the end of the weekend and beginning of another long work week. However, with Meatless Monday, you can start your week with a healthy kick and a burst of energy. Why not give it a try?