Be Green, Lean, and a Money Saving Machine: Be a Vegetarian for a Day

Meat is one of the most expensive items in the American diet, and it is often a source of saturated fat. So by being a vegetarian once a week, you can focus on getting more plant-based foods that are high in nutrients like antioxidants and fiber, while still enjoying meat the other six days of the week.

I tried this myself for the first time not too long ago, and I found that I didn’t miss the meat at all. I also stayed full and enjoyed trying some new foods. I still got plenty of protein by eating nuts, beans, and low-fat dairy products, which are all great non-meat sources of protein. I challenge you to try being a vegetarian just one day per week and see what a difference it can make. This is also a great way to do something green to help the planet. According to the Environmental Defense Fund in New York City, if every American had a meatless day once a week, it would have the same impact as taking 8 million cars off the road!

Try having a “Meatless Monday” and getting the whole family involved. You can start the day off with your typical cereal, oatmeal, or yogurt breakfast. For lunch, try a salad or wrap with beans, nuts, or mushrooms instead of meat. For a warm lunch, you could always try beans with brown rice or bean chili; both are very satisfying. For dinner, you might want to try making a dish with polenta, a fiber-rich and flavorful main dish made from ground and boiled white or yellow cornmeal. You can find it pre-made in the refrigerated produce section of most grocery stores.

My philosophy is that all foods are acceptable to eat in moderation, and I don’t believe in totally cutting out any food group. We have a variety of foods to meet all of our nutrient needs. Meat has important nutrients like iron and B-vitamins. However, one meatless day per week is a great way to promote heart health, increase your fruit and vegetable consumption, and stay slim while your wallet stays fat! To help you get started with your weekly gig as a vegetarian, I am including a recipe for my Black Bean Dip, which is great as a dip with baked tortilla chips, as a topping for salads, or as a filling for wraps!

Black Bean Dip

Prep Time: 6 minutes
Not only does rinsing and draining canned beans get rid of the starchy bean liquid, it also reduces the sodium content of the beans by up to 40 percent.

Ingredients:
cup chopped red onion
cup chopped fresh cilantro
3 tablespoons fresh lime juice
3 green onions, chopped
1 teaspoon ground cumin
1 (15.25 ounce) can corn with red and green bell-peppers, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can of diced tomatoes with green chilies

Combine all ingredients in a bowl; toss gently. Cover and chill. Yield: 8 servings (serving size: cup).

Per serving: Calories 90 (5% from fat); Fat 0.5g (sat. 0g); Protein 4.5g; Carb 18.6g; Fiber 4.4g; Cholesterol 0mg; Iron 1.3mg; Sodium 216mg; Calcium 17mg

About This Series:

During the month of March, the More Time on Your Hands articles will be written by members of the Nashville District Dietetic Association. Tune in each week to learn about an important nutritional issue as part of National Nutrition Month.

Previously in this Series:

• Crucial Moments: Cultivating Healthy Eaters Begins in the Highchair
• Registered Dietitians: Who They Are and Why You Should Care

About the Author:

Sarah-Jane is a Registered Dietitian/Nutritionist certified by the American Dietetic Association and licensed in Tennessee. Sarah-Jane specializes in personalized nutrition counseling and cooperate wellness programs. She is available for one-on-one nutrition sessions or to speak to groups on various nutrition-related topics. For more information about Sarah-Jane’s services and for nutrition tips and recipes, visit her website.