Disputes about the benefits and harm of meat products do not cease over many centuries. But every day there is more and more scientific and medical facts, thanks to which many people begin to actively seek than to replace meat in the diet. The growing popularity of vegetarianism is also associated with economic instability, because many families are simply forced to abandon expensive products, including meat. But is it possible to replace meat without damage to health, and what foods replacing meat are preferable in conditions of economy? The experience of vegetarians will help us deal with these issues.
What to replace meat in the diet of adherents of a healthy diet?
All products that replace meat can not individually compensate for the lack of animal protein, fat, amino acids. Therefore, it is recommended to use at least a small amount of as many products as possible from the following list:
- Sources of protein - fish, shrimp, squid, dairy and sour-milk products, eggs, buckwheat, seitan (a useful source of protein from wheat flour), beans, peas, varieties gave (eg chickpeas, mung beans), soy. By the way, from all that tastes like meat, soybean takes a leading position. Vegetarians prepare a variety of dishes from soya - and milk, and the well-known cheese "tofu", and cutlets, cabbage rolls, and even sausages. But for a healthy diet it is recommended to cook dishes from soybeans, and not from ready-made semi-finished products.
- Sources of fats - nuts (walnuts, cedar, almonds, etc.), fatty types of ocean fish, seeds of sunflower and pumpkin. Olive, linseed, sesame, pumpkin, cedar oil.
- Sources of amino acids and vitamins - vegetables, fruits, spices, legumes. Sea kale, salad greens, squid contains a fairly rare "meat" vitamin B12, and shrimp are a rich source of iron. It is believed that the fungi replace meat, because they contain animal starch - glycogen. And some mushrooms are similar to meat and to taste, for example, chicken mushroom.
In addition, the above products contain other useful substances that are not found in meat, which is a great advantage for a healthy diet.
What is the substitute for meat in the diet when it is necessary to save?
With a limited family budget, many products that replace meat are simply not available. Therefore, the housewives will need to make maximum efforts and fantasies to balance the diet. And the following tips will help in this difficult matter:
- buy products by season. This is much more useful and, as a rule, local vegetables and fruits are much cheaper than greenhouse and imported, available all year round;
- buckwheat, legumes, peas are available sources of protein. To bean easier to digest and not to impede digestion, it is recommended to season dishes with ground coriander, hot sauces, and as a garnish to serve light vegetable salads;
- expensive products that replace meat, you can buy in the wholesale market, and distribute for a month, or even more. This applies to different types of nuts, soy, lentils, sesame seeds, dried kelp and mushrooms, frozen fish. The main thing afterwards is to observe the storage conditions. Even with a modest family budget, you can buy a small amount of these products and periodically add them to the diet;
- consume plenty of greens. Dill, parsley, green onion, basil, lettuce - all this can be grown independently on the balcony or on the windowsills. Recommended daily on an empty stomach to drink a glass of an unusually useful green cocktail, rich in vitamins and amino acids. For its preparation, take 2-3 sprigs of each kind of herbs and simply grind it on a blender, adding a little water. In such a cocktail you can add both lemon and fruits for the season;
- if you do not have enough energy and strength because of the lack of meat products, you should consume several spoons of wheat every day;
- experiment with recipes. Vegetarian cuisine is very interesting and diverse. For example, in many dishes mushrooms replace meat, and thanks to some culinary tricks, such dishes can not be distinguished from meat dishes. From mushrooms, cabbage, potatoes or carrots, you can make delicious cutlets. And the recipes of sauces, even with a very limited budget, will bring in the menu a pleasant variety;
- in advance, make a menu for a week, this will allow you to balance the food even with a small budget. Expensive products are better to add more often, but in less quantity.
How to replace meat in the diet of a child?
For a growing body of protein is very important, so in the absence of meat, baby food should be given special attention. Varied varieties of fish, squid, shrimp and other seafood, sour-milk products, several types of nuts, olive, linseed, sesame, cedar or pumpkin oil - all these products must be present in the diet. Some nutritionists recommend at least occasionally enter the menu of poultry meat, ideally chicken fillet. And, of course, we must not forget about raw vegetables and fruits, useful for the development and growth of the child.