Eating too much meat, especially red and processed meat, isn’t just bad for our health, it also harms the environment (Willet et al., 2019). High intakes of these meats have been linked to obesity, cardiovascular disease, Type 2 diabetes, and some cancers (Ekmekcioglu et al., 2018). Plus, our food system, especially the production of animal-sourced foods, is a major contributor to the climate crisis. The environmental impact of producing meat, is much higher than that of plant-based foods (Clark & Tilman, 2017). 

In high-income countries, we need to eat less meat to meet climate targets. But what should we eat instead? How do we make sure we’re still getting all the nutrients we need? And how do we begin making these changes? 

Healthy substitutes for meat and dairy

Five years ago, an international scientific commission proposed a diet that’s good for both health and the environment (Willet et al., 2019). Their guidelines suggested:

• Eating more plant-based foods, like whole grains, fruits, vegetables, nuts, and legumes
• Eating low to moderate amounts of animal-sourced foods like meat and dairy
• Keeping intakes of saturated fats, refined grains, and sugars low

Research shows that following these guidelines can lower the risk of dying from cardiovascular diseases, cancer, respiratory diseases, and neurodegenerative diseases (Bui et al., 2024). Replacing meat and dairy with nutrient-rich options like vegetables, beans, pulses, oily fish, eggs, and plant-based dairy alternatives can help maintain nutrient intakes and meet dietary guidelines. 

Simple tips to eat less meat

Cutting down on meat doesn’t have to be difficult. Here are some practical strategies to try (Frie et al., 2022): 

• Go meat-free for one meal or one day: Start with small steps. Once this feels easy, you can build up to more meat-free meals or days. 
• Reduce portion sizes: Try cutting the amount of meat in your meals by half and filling the rest of your plate with plant-based items.
• Track your meat consumption: Keeping track can help you see how much meat you’re eating and where you could cut down most easily.
• Set limits: Decide on a maximum number of animal products to eat in a day/week.
• Experiment with new recipes: Try cooking some new, tasty-looking vegetarian dishes to share with friends or family. 
• Avoid red and/or processed meat: If you eat a lot of red and/or processed meat, start by avoiding it for a day/week.

Reducing meat in your diet doesn’t mean sacrificing nutrition or taste. By choosing healthy, plant-based alternatives and adopting simple meat reduction strategies, you can boost your health and help protect the planet. Small changes add up over time, making a big difference and creating a win-win situation for our well-being, and the environment.

References

Bui et al. (2024). https://www.sciencedirect.com/science/article/pii/S0002916524003897

Clark & Tilman. (2024). https://iopscience.iop.org/article/10.1088/1748-9326/aa6cd5/meta

Ekmekcioglu et al. (2018). https://www.tandfonline.com/doi/abs/10.1080/10408398.2016.1158148

Frie et al. (2022). https://link.springer.com/article/10.1007/s00394-022-02828-9 

Willett et al. (2019). https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31788-4/abstract