Florida Department of Health Escambia County Health Department has joined the
international Meatless Monday campaign! We’re encouraging you to eat meatless
for one day a week. Keep reading for information about why and how to eat less
Monday is a world-wide campaign that encourages eating less meat for
personal health and the health of the planet. Community efforts around the globe
are encouraging people to go meatless for one day a week to improve personal
well-being and create a healthier environment.
Monday can help you take small, manageable steps toward a healthier
lifestyle. Use this information to make choices that are right for you and your
family. Try eating less meat in a way that works for you – plan one meatless
meal a week or make a pledge to go meatless for an entire day!
less meat can help you, your family, and your community. Read about the valuable
For Your Health
obesity. Reducing meat
consumption can help lower your body weight and prevent long-term weight
risk of heart disease, type 2 diabetes, and cancer.
Animal proteins usually contain saturated
fat. This type of fat can cause high cholesterol and increase your risk for
heart disease. Eating red meat is associated with an increased risk of stroke,
cancer, and type 2 diabetes.
Improve your diet with a variety of proteins.
Plant-based proteins are healthy
substitutes for meat because they are naturally high in fiber and low in
saturated and total fat. Consuming a variety of lean proteins also increases
the variety of vitamins and minerals in your diet. You can easily satisfy
protein needs while eating less meat.
For the Environment
Help slow climate change.
Meat production plays a major role in greenhouse gas emissions and climate
change. Reducing the demand for meat can help reduce emissions and slow
climate change. Eating less meat helps reduce your personal carbon
Minimize water usage. It takes
almost 10 times
more water to produce one pound of beef than it does to produce one pound of
reduce fossil fuel dependence.
Fossil fuels include coal, oil, and natural gas. These resources take
millions of years to make and aren’t renewable – once they’re gone, they’re
gone. It takes about 20 times more fossil fuel energy to make one calorie of
beef than it does to make one calorie of plant protein.
people think of Monday as a fresh start. It’s the day we return to a structured,
planned schedule after the weekend. Studies show that behaviors started on
Monday influence how we act and feel the rest of the week, making it a perfect
day for a healthy change.
meatless once a week is good for your budget, too! Replacing ground beef,
chicken, seafood, and other types of meat with healthy protein alternatives can
lower your grocery bill and save you money.
these price differences to see how easy (and budget-friendly) it can be to turn
a meaty meal into a meat less meal:
these articles by the Monday Campaigns to learn more about going meatless and
There are many meat-free foods and menu ideas that are delicious, filling,
healthy, and budget-friendly. Eating plenty of fruits and vegetables, a variety
of protein sources, whole grains, and low-fat dairy will provide a well-rounded,
nutritious meal plan.
Use these ideas to cut out meat one day a week with your family:
Swap the meat in one of your family’s favorite dishes for beans or peas. Use
this Meat Swap Chart
for more ideas!
Plan your meals ahead of time so you’ll be more likely to have ingredients
Let your kids help plan meals, grocery shop, and cook.
Add extra seasonings like black pepper, garlic, basil, and others. Meat
typically adds flavor to our dishes, but spices and herbs can do wonders for
your taste buds!
Remember to consider calorie, fat, and fiber content of your meals to ensure
they fit within recommendations for each member of the family.
How will I get enough protein if I don’t eat meat?
You can easily satisfy protein needs and feel satisfied without eating meat. The
key is to eat a variety of nutritious foods and get enough calories to maintain
a healthy weight. Try these meat-free sources of protein, remembering to keep in
mind appropriate serving sizes in order to limit calorie and fat intake:
Fat-free and Low Fat Dairy
Hard cheeses (cheddar, mozzarella, Swiss, Parmesan)
No because removing meat from your meal, day, or entire diet does not
automatically make it healthier. Take note of the calorie, fat, and fiber
content of the foods you plan to eat. Remember to limit unhealthy foods, such as
most processed foods and those that contain too many calories, added fats, salt,
and sugar, and remember to exercise portion control. Eat plenty of fruits and
vegetables, a variety of lean proteins, whole grains, and low-fat dairy for a
healthy, balanced diet.