It’s the main attraction at holiday meals, it’s the star at summer barbecues and, for many, it’s on the menu most days of the week. But for years research has shown that eating a lot of meat—red meat, in particular—may lead to heart disease and certain types of cancer.

Most recently, a National Cancer Institute study that followed 500,000 middle-age and elderly people over 10 years found that those who ate 4 ounces (114 grams) of red meat or more daily were 30 percent more likely to die of any cause than were those who consumed less. Sausage, luncheon meats and other processed meats also increased risk. Those who ate mostly poultry had a lower risk of death.

That’s not to say that you should run out right now and become a vegetarian. Certainly, vegetarianism is a healthy lifestyle, but simply eating less meat can provide a protective effect. So why not try going meatless once or twice a week for starters? Here are few yummy ways to get protein in your diet without eating meat:

1. Black beans and rice
A four-ounce serving of 95% extra lean ground beef, broiled, has nearly 90mg of cholesterol, 7.5 grams of fat and no fiber. On the other hand, a four-ounce serving of black beans and rice together form a complete protein with no cholesterol, less than two grams of fat and is rich in fiber. Wrap them up in a burrito or taco, add them on top of a salad, or have them in soup or chili for a satisfying, filling meal.

2. Lentils
One of the world’s healthiest foods, a half cup of lentils contains only 115 calories, less than half a gram of fat, 9 grams of protein, and 9 grams of fiber (a similar portion of baked chicken breast adds fat, 70 grams of cholesterol and none of the fiber). Include lentils in soups or pasta salad or try as a meat substitute in Italian dishes such as lasagna, spaghetti sauce or stuffed shells. But just like black beans, they need to be combined with some kind of whole grain to form a complete protein.

3. Tofu
This versatile protein can be used in place of chicken in almost any recipe and, again, contains none of the cholesterol. Soft tofu can be scrambled like eggs or used in soups (like miso). Firm tofu is great in stir-fry dishes or crumbled on top of salads.

4. Tuna
The American Heart Association recommends eating fish at least twice a week. Some great choices include salmon, trout, herring, and tuna. These types of fish contain as much protein as similarly sized portion of red meat but also provide omega-3 fatty acids, which research has shown to lower risk of coronary artery disease.

5. Cottage Cheese
Cheese, like all milk-based products, are great sources of protein but are also typically high in fat. But low-fat cottage cheese (2%) is a smart choice. Top it with fruit for a healthy breakfast, eat it for a mid-afternoon snack, or have it with a salad for lunch or dinner.
When your meals include meat, just don’t overdo it. A serving of protein should be no more than three ounces (about the size of a deck of cards) and should take up no more than a fourth of your dinner plate. Vegetables and fruits should cover half your plate, with whole grains filling in the rest.

Source(s): MayoClinic.com, WebMD.com, and the American Heart Association (americanheart.org). Nutritional values obtained from CalorieKing.com.

By Laurel Hostetler, Managing Editor

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