FOOD FOR THOUGHT
Going plant-based for the climate is, for many, a no-brainer. But if you still fancy feeding your inner carnivore from time to time, here’s what you need to know about cutting down
Can you eat less meat and maintain a balanced diet?
While going plant-based comes with a host of planetary and health benefits that are so widely known even your Auntie Susan has Linda Mccartney’s finest sizzling on her barbecue this summer, it doesn’t need to be all or nothing. Whether you’re motivated by sustainability or health, cutting down is a perfectly viable option. This so-called reducetarian approach is one embraced by the majority of Brits right now. Although the percentage of vegetarians in the UK is thought to have remained around 2% to 3% in recent years, the number of people eating less meat is estimated to be much higher
– to which booming sales of meat-free alternatives attest.
Whether you’re cutting down on meat for the planet’s health or your own, the greatest benefits come from the same formula: reduce the amount of red and processed (that’s anything cured, salted or smoked) meat in your diet. According to data published in 2018, red meat (particularly beef ) has the single biggest environmental impact of any food, contributing 24% of all UK dietary-related greenhouse gas emissions (GHG). Reducing your daily meat intake from 108g (the average) to below 50g can slash your carbon footprint by 39%. What’s more, Public Health England advises limiting red and processed meat to 70g a day, due to links between high intakes and bowel cancer risk.
Begin by identifying the meatiest parts of your diet, then reduce portion sizes or use a meat-free alternative, such as replacing half the meat in a spag bol with a tin of green lentils. If you’d prefer not to limit your portions, establish meat-free days each week, prioritising meals containing plant-based proteins like beans, lentils, soya mince, tofu or Quorn. And aim for two sustainably sourced portions of fish a week, making one of them oily (eg, salmon, mackerel, sardines) for omega-3 benefits, like heart and brain health.
Worried about the nutritional implications? At ease. Research* suggests that reducing your red meat consumption to 70g a day would have little impact on your iron status. And don’t sweat your protein levels – people in the UK tend to consume well above the required intake, and shifting to less meat shouldn’t pose a problem. While red meat typically provides around 30% of your zinc needs, you can find it in pulses, tofu, nuts, seeds and Quorn, and if you’re still consuming eggs and dairy, you’ll be able to meet your vitamin B12 needs easily, but if you’re vegan, consuming fortified foods two or three times a day or supplementing is recommended.
Finally, align your shopping habits with your intentions by choosing locally sourced meat where affordable to do so, and meat with the RSPCA Assured or Soil Association label, which ensures animals are kept in better conditions. Small steps count.