Researchers are linking the consumption of too much red meat to increased risk of colorectal cancer. Unfortunately, most of us were raised in households where meat was the main dish, and side dishes were secondary. So, we are a society that loves our meat. In addition, most restaurants serve huge portions of meat and small amounts of side dishes. So it may be difficult for us to adjust to a diet with smaller portions of meat without feeling deprived. The American Institute for Cancer Research offers some tips on how to reduce meat consumption while continuing to feel satisfied at the end of the meal:
- Reduce the size of your meat serving gradually. The goal is no more than 3 cooked ounces of red meat per day, about the size of a deck of cards. Start by having 6 ounces of red meat, then gradually reduce down to 4 ounces, and finally, 3 ounces.
- Load up on side dishes such as vegetables, fruits, whole grains and beans. If your plate is visually full, you will feel more satisfied.
- Stretch small amount of meat by mixing ground meat with whole grains or grated vegetables or mashed beans.
- Season meats with tangy, pungent tastes like pineapple juice or tomato. Marinate meats in pungent flavors for even more punch.
Chop or cube meat to stretch it further. Make a hearty stew, stir fry or casserole with lots of vegetables for a richly flavored meal that fills you up.
