How to Eat Less Meat and Add More Veggies to Your Diet Javascript must be enabled to use this site. Please enable Javascript in your browser and try again. × Search search POPULAR SEARCHES SUGGESTED LINKS Join AARP for just $9 per year when you sign up for a 5-year term. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. Leaving AARP.org Website You are now leaving AARP.org and going to a website that is not operated by AARP. A different privacy policy and terms of service will apply.

How to Eat Less Meat and Hardly Even Notice

Research shows health benefits of a flexitarian diet Here s how to get started

Westend61 / Getty Images While it's safe to say that meat hasn't been enjoying a lot of great press lately, if you're someone who loves the occasional turkey burger or chicken Caesar, there's a bit of other health news you might want to hear. Research is showing that you may not have to give up your favorite meat-based meals to reap the rewards of a plant-based diet. Studies have long shown that eating a vegetarian diet may help prevent heart disease, certain cancers and , as well as keep weight in check. But recently, experts have been noticing that the may not hinge on making it an all-or-nothing proposition. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. For instance, according to a recent Harvard University study, substituting one daily serving of red meat with a serving of nuts cut the risk of premature death by nearly 20 percent; replacing the meat with a serving of legumes decreased risk by 10 percent. The more you replace, say researchers, the greater the benefit. Other studies similarly support the value of “semivegetarian” or “flexitarian” diets. Middle-aged adults who ate more plant-based foods and less meat had a and of dying from any cause compared with those who ate more meat and less fruits and veggies, according to a 2019 study from Johns Hopkins Bloomberg School of Public Health published in the . The results show that “one does not have to be a full vegetarian or vegan,” says study lead author Hyunju Kim. “Consuming a diet that is higher in plant foods and lower in animal foods is helpful.” The reasons may be as much about what you add to your diet as what you subtract. “When you choose nutrient-rich plant foods like vegetables, fruits, nuts, seeds, whole grains and pulses, you'll be getting plenty of health-promoting phytonutrients and dietary fiber,” says Jackie Newgent, culinary nutritionist and author of . And, there's an added bonus to doing so. “It leads to a more sustainable food system, improving the health of our environment." Thankfully, there are plenty of easy ways to start eating less meat and more plants. Here are a few simple and delicious culinary tricks you can use to shift the balance of your diet without sacrificing flavor. AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. for the meal, look for at least 10 grams of protein per patty. If it's much lower than that, look for a protein-rich side or topping, like hummus or black bean dip, to pair it with. Entertainment $3 off popcorn and soft drink combos See more Entertainment offers >

5 Get to know tofu

The quintessential meat substitute often gets a bad reputation — but that's because many don't know how to work with it. For starters, it's helpful to know that there are several types of tofu that work best in different applications. “If you want to make a smoothie, use silken tofu,” says Newgent. If you want the tofu to hold its shape during cooking, buy firm or extra firm. Firm tofu may come packaged in liquid; if this is the case your best bet is to press the excess liquid out so it will better absorb flavors and brown when you cook it. You can do this by placing the block of tofu on a plate lined with paper towels; top with another layer of paper towels and a cutting board weighed down with a heavy book or pot; let it rest for 30 minutes or more. Tofu is a taste chameleon; it will soak up whatever sauces or seasonings you cook it with. Either marinate first, which works well when you're grilling or roasting, or stir fry until golden and then toss with a mouthwatering sauce such as Thai peanut (pair it with steamed broccoli and brown rice to soak up any extra flavor). More on health AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. AARP VALUE & MEMBER BENEFITS See more Health & Wellness offers > See more Flights & Vacation Packages offers > See more Finances offers > See more Health & Wellness offers > SAVE MONEY WITH THESE LIMITED-TIME OFFERS