Being a vegetarian, as well as being a vegan, are social tendencies to give up meat in your diet. People who choose this type of nutrition are based on certain reasons, such as fighting against mistreatment or health problems. Both trends are becoming more and more popular.
Experienced nutritionists suggest that a balanced diet should be based on balanced proportions and contain adequate amounts of all nutrients. This means that healthy eating should include a variety of products served in the necessary amounts determined by a specialist.
So what if you make the decision to quit meat? You have to do this taking into account some important aspects so that your body does not suffer from it.
Do we eat too much meat?
According to an ANIBES study by the Spanish Nutrition Foundation, about 2% of the Spanish population stopped eating meat every day.
Similarly, this study notes the fact that 12% of the country’s population does not eat processed meat. It is worth mentioning that total vegans, i.e. those who do not eat meat or fish, represent 1% of the Spanish population.
On the other hand, another study has been published showing a decrease in the Spanish population consuming red meat. As many as 43% of Spaniards limited its consumption.
So that the fact that you want to wean meat doesn’t affect your health, you can follow the tips below. In any case, you need to know that each person is different and has different nutritional needs.
Therefore, it is most advisable to make gradual changes in all cases. It is best if you do this with the help of a professional who will guide you and accompany you through the process.
If you want to wean meat, eat different proteins
First, it’s important to remember that you should continue to consume proteins from other foods. For example, if you are not going vegan, an egg may be a protein food containing healthy fats. It can perfectly replace other foods of animal origin.
4 eggs a week or 2 proteins a day are the most recommended. If possible, organic free-range eggs are always the best choice.
Besides eggs, there is one more series of foods that can provide a good protein base. However, never give up consultation with a specialist to ensure the right composition of the diet.
Some of these protein products include:
- Dried fruits
An important fact to keep in mind is that when we combine grains with legume proteins, we can get a better quality protein. A well-known example is, for example, the combination of lentils with rice. The quality and quantity of proteins is higher and better digestible than when these ingredients are combined with, for example, chorizo.
Don’t eat too much dairy
It is important to take into account (especially if you are not vegan or vegan) that it is not advisable to eat too much dairy. For what reason? Because their excessive consumption can lead to an increase in cholesterol levels and also cause digestive problems.
In addition, there are new options for milk products such as soy formulas. People who have decided to give up meat also have other products at their disposal that can be very healthy dietary supplements.
Take care of your vitamin B12 intake
In the event that you choose to give up meat, it is likely that you may be deficient in it. Occasionally, however, this vitamin can persist in the body in sufficient amounts for many years . In any case, you should control its level and eat the food that provides it. To achieve this, you should eat, for example, eggs, dairy products and also spirulina.
What are the reasons for giving up meat?
Four years ago, the International Agency for Research on Cancer, a subsidiary of WHO, warned of the possible consequences for our health of high consumption of processed meat.
First of all, it has been noticed that excessive consumption of meat may contribute to the formation of colon cancer. The conclusions were not so clear with regard to red meat consumption, but were also associated with the likely risk of developing certain diseases.
In addition to health concerns, many people choose to give up meat because of their opposition to mistreatment of animals. It takes place on a large scale in the food industry. Another reason is to protect our planet’s forest areas that are cleared for grazing.
If you want to wean meat, you need to make sure all your nutritional needs are covered in the new dietary guidelines. For this, we recommend that you go to a specialist who will guide you in changing your eating habits.