Eat meat in a healthy way and with less harm
To eat meat in a healthy way and with the least possible harm, you can follow these tips:
Choose unprocessed meat: avoid sausages, mortadella, and preserved meats.
Reduce the cooking temperature: avoid cooking at very high temperatures, especially grilling. You can boil the meat first and then grill it for a short time to get browning without charring.
Do not eat too much meat: maintain a balance in your diet by eating meat in moderate quantities and balanced with vegetables, fruits, and whole grains.
Eat meat with fiber: The fiber found in vegetables and fruits helps improve digestion and reduces the absorption of cholesterol.
In addition, you can set a day of the week completely free of meat to reduce your overall meat consumption. It is also important to pay attention to other sources of protein such as chicken, fish, nuts, and seeds.
What are non-meat protein alternatives?
There are many protein-rich alternatives that can be used as meat substitutes, including:
Peanut butter: A good source of protein and can be eaten with bread or in smoothies.
Hummus: Contains a good amount of protein and can be added to salads or used to make hummus.
Milk: Provides protein and calcium, and can be used in many recipes.
Seeds: Such as pumpkin seeds and walnuts, contain proteins and healthy fats.
Eggs: A great choice for those following a diet that includes eggs and dairy.
Almonds: Very rich in plant proteins.
Lentils: A legume rich in protein.
Parmesan cheese: High in protein.
Soybeans: Contain the highest protein content among legumes.
Red and white beans: Good sources of protein.
Tuna: An excellent source of complete protein.
You can incorporate these foods into your diet to get the necessary protein without relying on meat. It is important to make sure to diversify your protein sources to get all the amino acids necessary for the body.