Meatless March is an annual event that encourages people worldwide to participate in a vegan or vegetarian diet during March. Forgoing meat can be a wonderful way to improve your health while doing something positive for the environment and your budget. Let’s explore the benefits for body, budget, and community!
Body
Consuming less red and processed meat and more plant-based foods such as vegetables, beans, soy, and nuts can offer many potential health benefits.
Eating less meat and more plant-based foods, such as vegetables, beans, and nuts, can improve heart health and reduce the risk of heart disease
Skipping even a half serving of meat every day and replacing it with a plant protein like beans or tofu can decrease your risk of getting type 2 diabetes
Substituting plant-based foods for meat can help you maintain a healthy weight
Cutting back on red and processed meat and eating more plant-based foods can promote kidney health
Beans, nuts, soy, and other vegetables can give you all the protein you need in one day
Less than 1 in 10 Americans receives the recommended daily serving of fiber. “Insufficient fiber intake is associated with a higher risk of heart disease and diabetes, two of the most common diseases in the U.S.”
~ American Society for Nutrition. Fiber-Full Foods to Add to your Grocery List:
Fruits: apples, bananas, berries, peaches, pears, tangerines, prunes, figs, and kiwis
Vegetables: broccoli, brussels sprouts, cabbage, corn, and green leafy vegetables such as spinach, lettuce, kale, collard greens, peas, and potatoes with skins
Whole grains: oatmeal, shredded wheat, whole-wheat bread, whole-wheat pasta, brown rice, and quinoa
Nuts and seeds: almonds, pistachios, pecans, sunflower seeds, and chia seeds
Budget
As the prices of groceries and dining out keep increasing, protein costs remain very high and unpredictable, while vegetables and grains are often cheaper than meat. So, how can we use this to our advantage?
Prioritize Staple Food Items: Choose affordable whole grains like oats and brown rice and budget-friendly legumes such as beans, lentils, and chickpeas.
Buy in Bulk: Buying those non-perishable staples like whole grains, legumes, nuts, and seeds in larger quantities will net you a lower cost per unit (CPU). Grocery stores usually show the CPU so you can compare how much you save when you buy in bulk.
Stock up on Frozen Produce: Frozen fruits and veggies have a longer shelf life and retain their nutritional value, making them great options to have on hand.
Shop in Season: Seasonal fruits and vegetables are often more abundant and less expensive. Added bonus - it gives you a chance to try out new recipes as you rotate your produce with what’s in season.
Plan in Advance and Cook in Batches: Planning meals in advance and batch cooking can help you save time and money.
Cut the Processed Foods: Processed plant-based products are not only more expensive; they’re often less nutritious, too. Instead, focus on whole, minimally processed foods.
Community
“The largest portion of the average person’s water footprint comes from their diet.” ~ Dr. Arjen HoekstraEating less meat helps our communities use less water and produce less visible (and invisible) pollution. Every quarter pound of beef requires 460 gallons of water to produce (equivalent to taking around twenty-three showers).
The good news is that a comparable amount of protein from beans or whole grains provides much more fiber with a tiny fraction of the resource cost. Even small adjustments can make a significant difference in making sure our communities have the clean water and air we need.
Looking for more Meatless March inspiration? Join our Facebook Challenge for support, recipes, and words of wisdom!
To Join Our Challenge: Head over to our Facebook page,
Click on the group named "Meatless" March and select JOIN to gain access to our private, closed group challenge!
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