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Many of us are looking for ways to eat a healthier and more sustainable diet. And one way to do this is to reduce the amount of meat we eat.
This doesn’t mean you have to become vegetarian or vegan. Our recent research shows that even small changes to cut down on meat consumption can help improve health and wellbeing.
But not all plant-based options are the same and some are ultra-processed. Figuring out what’s available when eating out — including options like tofu and mock meat — can be a challenge.
So what are your best options at a cafe or restaurant? Here are some guiding principles to keep in mind when cutting down on meat.
Health benefits of cutting down
Lean meat in moderation can be part of a healthy, balanced diet. But most Australians still eat more meat than the recommended amount.
Only a small percentage (10%) of Australians are vegetarian or vegan. But a growing number of people opt for a flexitarian diet. Flexitarians eat a diet rich in fruit and vegetables, while also eating small amounts of meat, dairy, eggs and fish.
Our recent research looked at whether the average Australian diet would improve if we replaced meat and dairy products with plant-based alternatives, and the results were promising.
The study found that when people halved the amount of meat and dairy products they ate and replaced them with healthier plant-based foods like tofu or legumes, they experienced health benefits. On average, their intake of dietary fibre – which helps with feeling full for longer and digestive health – increased. Saturated fat – which raises our blood cholesterol levels, a risk factor for heart disease – decreased.
Including more fiber and less saturated fat helps reduce the risk of heart disease.
Achieving these health benefits can be as simple as using baked beans instead of ham in a toastie at lunch, or replacing half of the mincemeat with lentils in a bolognese at dinner.
How it’s made matters
We’ve long known that processed meats – such as ham, bacon and sausage – are bad for your health. Eating high amounts of these foods is linked to poor heart health and certain types of cancer.
But the same may be true of many processed meat alternatives.
Plant-based alternatives designed to mimic meat, such as sausages and burgers, have become readily available in supermarkets, cafes and restaurants. These products are highly processed and can be high in salt and saturated fat.
Our study found that when people replaced meat and dairy products with ultra-processed meat alternatives – such as plant-based burgers or sausages – they ate more salt and less calcium than when they ate meat or healthier plant-based alternatives.
So if you’re cutting out meat for health reasons, it’s important to think about what you’re eating instead. The Australian Dietary Guidelines recommend eggs, legumes/beans, tofu, nuts and seeds.
Tofu can be a great option. But we recommend that you flavor plain tofu yourself with herbs and spices, as pre-marinated products are often highly processed and can be high in salt.
What to do when eating out?
When you make your own food, it’s easy to change recipes or reduce the amount of meat. But when faced with a menu, it can be hard to decide what the best option is.
Here are our four ways to make healthier choices when you eat out:
1. Fill half your plate with vegetables
When cutting down on meat, aim to fill half of your plate with vegetables. Also, try to eat vegetables of different colors, such as green leafy spinach, red bell peppers, and pumpkin.
When you’re out, you can order vegetable-based dishes, stir-fries, or extra salads with your meal.
2. Avoid the deep fryer
The Australian Dietary Guidelines recommend limiting deep-fried foods to once a week or less. When eating out, choose plant-based options that are fried, grilled, baked, steamed, boiled or broiled – rather than options that are crumbled or coated in batter before being deep fried.
This could mean choosing vegetarian dumplings that are steamed rather than fried, or choosing boiled eggs instead of fried eggs at brunch. Ordering roasted vegetables instead of hot chips is also a great option.
3. Choose whole grains
Scan the menu for wholegrain options such as brown rice, wholemeal pizza or pasta, barley, quinoa or wholemeal burger buns. Not only are they good sources of protein, but they also provide more dietary fibre than refined grains, helping to keep you full for longer.
4. If you choose meat – choose the less processed variety
You may not always want or be able to opt for vegetarian meals when eating out or with other people. If you do choose to eat meat, it’s best to stay away from processed options like bacon or sausage.
If you’re sharing dishes with other people, you can try adding unprocessed plant-based options to the mix. For example, curry with lentils or chickpeas, or a vegetable-based pizza instead of ham or salami. If this isn’t an option, try selecting lean meats like chicken breast, or choose options that are grilled instead of fried.
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