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  1. Home
  2. Food

The benefits of having a meat-free Monday every week

Better for both your health and the environment. - by Laura Barry
  • 30 Jul 2019
The benefits of having a meat-free Monday every week

The vegetarian lifestyle choice is nothing new. In fact, history suggests that vegetarianism has been around since the 19th century. And while some people simply don’t eat meat because they don’t like the taste or because of the usually expensive cost of it at the supermarket, there is actually myriad benefits of eating a meat-free diet.

In an interview with ABC, accredited dietitian and spokeswoman for the Dietitians Association of Australia, Nicole Dynan, said that Australians tend to eat more meat than other people around the world, and that people who eat more plant-based food, such as vegetables and fruit, tend to have lower Body Mass Index, and reduced risk of developing Type 2 Diabetes and high cholesterol.

vegetarian food

Going vegetarian once per week has its benefits.

Getty

"The thing about vegetables and fruit and plant matter is they give you a lot of micronutrients, or the small nutrients, in your diet, things like vitamins and minerals, and fibre, which is really beneficial for your gut bacteria and helps your body function better,” said Nicole.

"The Australian dietary guidelines suggest we should really limit our red meat consumption to 450 grams of lean, red meat each week.

With that in mind, we consulted nutrition expert Sharon Natoli about the benefits of integrating a meat-free Monday into your weekly diets. 

fresh fruit and vegetables

Increase that fruit and vegetable intake.

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#1 Diversity your diet

“Doing meat-free Mondays can encourage you to try new foods that you may not have done otherwise. By increasing the variety of foods you eat, you’ll also increase the variety of nutrients you consume, and that’s a great bonus for your all round general health,” says Sharon.

#2 Reduce your environmental impact

“Going meat-free for just one night per week means helping reduce the environmental impact of your diet on the planet,” says Sharon. “Grazing livestock accounts for a significant amount of greenhouse gas emissions, so substituting meat with alternative proteins can be a great way to reduce your environmental footprint.”

#3 Eat more fibre

“You’re likely to eat a meal that’s higher in fibre when you remove meat from your plate, as meat-free meals often involve more vegetables and grains to help fill you up,” says Sharon. “This means you’ll be getting more fibre in your diet – which is great for keeping your gut healthy.”

#4 Improve your nutrient intake

“Meat can be substituted with other protein and nutrient rich foods, such as eggs which provide 11 different vitamins and minerals, including iron,” says Sharon. “Eggs also provide a good amount of healthy omega-3’s, which is good for blood pressure, brain and heart function, along with antioxidants that are good for eye health.” 

#5 Become a better cook

“Going meat-free can increase your recipe repertoire.  It can be easy to get stuck in a rut of routine meals, cooking the same things over and over again.  Going meat-free on Mondays can stimulate and inspire you to try new and interesting dishes you may not have tried otherwise, keeping you interested in cooking and meal preparation.”

You might also like these vegetarian recipes:

Spinach and ricotta lasagne 

Vertical potato bake 

Our best-ever green vegetable bake 

You might also like this roasted cauliflower recipe to replace the usual Sunday roast. 

  • Food
  • Better Life
Laura Barry
Laura Barry
Laura Barry is a writer, bookworm and interior design enthusiast with a love for reporting on all things homes, travel and lifestyle. When not tapping away at her keyboard, Laura can be found making endless cups of tea or perusing the shelves of Sydney’s many bookstores.

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YOU’LL NEED A WEDGE TO HANG THAT DOOR
Watch 6:32

YOU’LL NEED A WEDGE TO HANG THAT DOOR

{headline}

{headline}

The best diets of 2020 have been named

The best diets of 2020 have been named

A dietitian reveals why absolutely everyone should eat avocados

A dietitian reveals why absolutely everyone should eat avocados

You can now buy edible nail polish

You can now buy edible nail polish

Karen's corn cakes with chilli jam, smashed avo and pickled jalapeno

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