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    Just Eat Less

    This movement of "sometime vegetarianism" isn't about promoting meat is "evil," says Hart. "We just don't need such quantities. We can build it into a meal ... use it as a complementary flavor."

    In fact, keeping some meat in your diet can be a good thing, he says. "Variety helps. No one food is perfect." Hart adds that while many of us are moving closer to a more vegetarian diet, we don't want to give up other foods that taste good and -- in moderation -- aren't bad for us.

    If you do want to limit your consumption of animal protein, make sure you learn how to plan meals that are both balanced and varied. Vegetarian cookbooks, magazines, and references such as Diet for a Small Planet will help you create a healthy diet, says Hart.

    Because many vegetable proteins are not "complete," keeping a small amount of meat in your diet is one way of making sure your proteins are complementary, Hart explains. If you do want to eliminate meat entirely, he advises that you still include milk and eggs in your diet, because certain nutrients -- such as vitamin B12 -- are present in animal products such as meat, poultry, fish (including shellfish), and to a lesser extent milk, but are not generally present in plant products or yeast.

    Whether you call yourself a flexitarian, a sometime vegetarian, or prefer not to label yourself at all, nutritionists say the bottom line is that as long as you're not overdoing it, you can have your meat and eat it, too.

    Published May 10, 2004.

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