Q: I’m not ready to give up meat entirely, but does it make sense to become a part-time vegetarian by trading animal protein for plant-based foods a few days a week? Will I see health benefits from eating vegetarian on Tuesdays and Thursdays?
Absolutely! The rules around healthy eating are meant to be flexible — and tailored to you, based on your age, medical history, health goals, food preferences, etc. And trading meat, especially red and processed meats that are typically high in saturated fat and additives, for more plant-based foods is a great move, even if it’s only once in a while.
Just be sure you’re getting a good balance of nutrients in your diet overall. That means filling your vegetarian days with protein-rich options like tofu, nuts, seeds, quinoa, legumes, lentils, chickpeas, and edamame (to name a few) in addition to plentiful fruits and vegetables. Also important: getting a variety of vitamins, minerals, and fiber in your diet every day (by eating the colors of the rainbow).
Plant-based foods are typically packed with nutrients and fiber. And fiber has surprising long-term health benefits, research shows. Not only does fiber help keep your digestive tract flowing (and your bowel movements regular), but a diet of fiber-rich foods also can lessen your risk for heart disease, diabetes, and colon cancer. That’s because the less time stool comes into contact with the wall of the digestive tract and colon, the lower a person’s risk of developing things like inflammation or cellular changes that could potentially lead to colon cancer and other health problems.
Another benefit to eating more fiber: It keeps you feeling fuller, longer. And that, in turn, can keep you from overeating, which makes it a great weight-management tool. Eating starchy and fibrous foods also helps stabilize blood sugar, which can reduce your risk of developing diabetes.
The Food and Drug Administration (FDA) recommends that adults consume 21 to 36 grams of fiber per day, and most people fall short of this goal. Filling up on plant-based foods during your vegetarian days has the potential to get you closer to that goal and feeling your best.
When you transition out of vegetarian-eating mode, focus on eating leaner meat options like chicken or turkey, which are better for your overall health, don’t scrimp on other nutrients (always aim for balance), and stay well hydrated.
Good luck!
