Why Is It Good To Eat Less Meat?

Make no mistake, Americans enjoy their meat. People in the U.S. consumed 21,263,000 metric tons of beef, veal and pork in 2009, according to the Census Bureau's meat consumption data released in 2011. While lean meats are a source of protein and certain other nutrients, there are important health reasons why cutting back on your intake is a good idea.

Increasing Vegetable Consumption

One of the top benefits of eating less meat is that it leaves room on your plate for more nutritious foods. One serving of meat is the size of a deck of cards, or about 3 oz., according to the American Dietetic Association. Yet many people eat considerably larger portions, putting healthy plant-based foods on the sidelines. By making meals less meat-based, you are more likely to eat larger portions of veggies. A 2010 study published in the "American Journal of Clinical Nutrition" found that participants who were served a meal with a reduced meat portion ate more vegetables -- and fewer calories.

Meat Consumption & Bone Health

Reducing your meat intake may also benefit your bones. A principle component of bones, the mineral calcium is involved in building and maintaining strength in your bones. Not getting enough calcium is associated with an increased risk of osteoporosis, which causes brittle, weak bones that easily fracture. Eating a diet high in animal protein -- including both meat and dairy -- is associated with bone loss, according to Cornell University's Dr. T. Colin Campbell, program director of the T. Colin Campbell Foundation. Animal-sourced protein extracts more calcium from the bones than is ingested, contributing to a reduction in bone density.

Risk of Processed Meats

Processed meats -- including bacon, sausage and hot dogs -- should also be reduced in your diet. These foods are typically a significant source of saturated fats and may also increase your risk for both colorectal cancer and cardiovascular disease, according to the USDA's 2010 Dietary Guidelines for Americans. These meats also contain a high amount of salt, which is a major concern in the American diet. Eating too much sodium is associated with hypertension, which can contribute to your risk for kidney problems, congestive heart failure and cardiovascular disease.

Tips for Reducing Intake

If you're used to filling up on meat during meals, reducing your intake can be a challenge at first. Start out with simply cutting back the amount of meat you add to your favorite recipes, such has halving how much you normally put in your spaghetti sauce or chili. Strive to eat a few meatless meals a week, or reserve a day each week where you abstain from eating any meat. Many health education websites also offer ideas for meatless meals, including the Meatless Monday site, an initiative started by the John Hopkins Bloomberg School of Public Health in conjunction with the nonprofit The Mondays Campaigns.