The smart way to eat less meat
You’ve no doubt heard that cutting back on beef, pork, and poultry can be good for your heart, as the Mayo Clinic points out. But your body still needs protein, right? No worries—you can get what you need from healthy veggie sources, says Seattle-based registered dietitian Ginger Hultin, RDN, spokesperson for the Academy of Nutrition and Dietetics and owner of ChampagneNutrition. Here are the vegetable protein sources she prefers.
Lentils (1 cup of cooked lentil = 18 grams of protein)
Lentils could be the new red meat. One cup has almost 37 percent of your daily value of iron, according to the USDA’s Food Data Central. Not to mention the almost 16 grams of fiber it has to fill you up (and stop you from reaching for that mid-afternoon doughnut). “There is evidence that plant-based diets, likely due to their high fiber content, support a diverse microbiome in the human gut so the high fiber content of lentils could have systemic benefits,” says Hultin. You’ll want to know how a healthy gut can save your life.