Nutrition Tip of the Week:

Go Meatless On Mondays Join the meat-free movement to live a healthier life while reducing your

environmental impact!

September 23, 2015

Health Benefits Going meatless can reduce your risk of developing chronic preventable

diseases such as:

• Heart disease: Reducing saturated fats can aid in keeping cholesterol levels low and decrease your risk of cardiovascular disease. Beans, tofu,

seeds, and nuts contain little to no saturated fats but provide valuable protein to your diet.

• Cancer: Studies suggest consuming a plant-based diet can reduce the risk of cancer. Don’t be afraid to incorporate various fruits and vegetables into your daily meals.

• Diabetes: Consuming less processed meats and foods can significantly reduce the risk of developing diabetes. By opting for whole foods and preparing meals from scratch you have control over your ingredients.

• Obesity: Eating less meat is correlated with having a lower body weight and BMI. By consuming fiber rich plant sources, you will feel full

longer and be less likely to overeat.

• Reduce your carbon footprint: Almost 1/5 of man-made greenhouse gas comes from cattle. These emissions are rapidly accelerating climate change and global warming.

• Save more water: The water needs for livestock are enormous! An estimated 1,800-2,500 gallons of water fuel a single pound of beef. Livestock consume much more water than actual food.

What a Meatless day looks like:

A.M. Snack

Lunch

P.M. Snack

Dinner

Low-fat yogurt with an

apple or banana

Veggie burger with lettuce and tomato on a whole-

wheat bun

Carrot and celery sticks

with hummus

Whole-wheat pasta with tomato sauce plus vegetables (mushrooms, tomatoes, peas, peppers,

onions, spinach, etc.)

For our Planet

Breakfast Oatmeal with fat-free milk, nuts, and dried

cranberries

Why Monday? Monday is the

beginning of the week making it the perfect time to set goals and start your week

off on a nutritious note.

Visit meatlessmondays.com and take the pledge today!