1. Nutrition Tip of the Week:
Go Meatless On Mondays
Join the meat-free movement to live
a healthier life while reducing your
environmental impact!
September 23, 2015
Health Benefits
Going meatless can reduce your risk of developing chronic preventable
diseases such as:
• Heart disease: Reducing saturated fats can aid in keeping cholesterol
levels low and decrease your risk of cardiovascular disease. Beans, tofu,
seeds, and nuts contain little to no saturated fats but provide valuable
protein to your diet.
• Cancer: Studies suggest consuming a plant-based diet can reduce the
risk of cancer. Don’t be afraid to incorporate various fruits and
vegetables into your daily meals.
• Diabetes: Consuming less processed meats and foods can significantly
reduce the risk of developing diabetes. By opting for whole foods and
preparing meals from scratch you have control over your ingredients.
• Obesity: Eating less meat is correlated with having a lower body weight
and BMI. By consuming fiber rich plant sources, you will feel full
longer and be less likely to overeat.
• Reduce your carbon footprint: Almost 1/5 of man-
made greenhouse gas comes from cattle. These
emissions are rapidly accelerating climate change and
global warming.
• Save more water: The water needs for livestock are
enormous! An estimated 1,800-2,500 gallons of water
fuel a single pound of beef. Livestock consume much
more water than actual food.
What a Meatless day
looks like:
A.M. Snack
Lunch
P.M. Snack
Dinner
Low-fat yogurt with an
apple or banana
Veggie burger with lettuce
and tomato on a whole-
wheat bun
Carrot and celery sticks
with hummus
Whole-wheat pasta with
tomato sauce plus
vegetables (mushrooms,
tomatoes, peas, peppers,
onions, spinach, etc.)
For our Planet
Breakfast Oatmeal with fat-free
milk, nuts, and dried
cranberries
Why Monday?
Monday is the
beginning of the
week making it
the perfect time
to set goals and
start your week
off on a
nutritious note.
Visit meatlessmondays.com and take the pledge today!