We’ve talked about so many ways that food can strengthen you. Now, forget the labels. You don’t have to be a Vegan or Vegetarian to eat more plants.

Americans are eating more meat than ever before. The USDA estimated that in 2018, Americans devoured an average of 222 pounds of meat per person.

As usual, moderation is the name of the healthful eating game. Cutting back on meat can help you find the right balance of helpful and harmful foods. In this case, finding the right balance could be a matter of life and death. Did you know eating too much meat has been linked to increased risks of heart disease and colon cancer?

Follow these 4 tips for meatless meals from the American Heart Association:

1) Cut The [saturated] Fat:

• Saturated fat is one of those nutrients that can be harmful if we eat too much of it. Too much saturated fat increases your bad cholesterol (LDL) and can lead to unwanted weight gain.

• The average meat-eater gets a huge portion of their saturated fat from animal products like meat and full-fat cheese and milk.

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2) Where Do I Start?

• You like the idea of going meatless, but how do you make the change? Think of your favorite veggie side dish. Then, make it your main dish!

• Double or triple the serving size of your veggie. Add it to grains. Get lost in the sauce ; )

3) Go All In! (One step at a time)

• If you think you could NEVER ever eat a meatless diet, that’s cool. Do it anyway!

• Dedicate yourself to going meatless for just one meal (lunch tomorrow?). Then try going meatless for one day.

4) Meatless Isn’t A Free Pass

• Cutting back on meat is one way to lower your intake of sodium and saturated fat. BUT, meat isn’t the only culprit.

• Be careful not to replace meat with processed foods. These might have just as much saturated fat and sodium as meat. Plus, they might add simple sugars you want to avoid.

Sourced from the American Heart Association.