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Feed four for 
www.animalaid.org.uk 
 
MEAT FREE!
under a fiver 
 
Diet-related Disease
During the Second World War, food shortages meant that the population ate a dietthat was very low in fat, high in vegetables, fruit and cereals and was predominantlyvegetarian. This helped the health status of a population afflicted by high levels ofpoverty, malnourishment and disease. Today, diet-related diseases are on theincrease, and these are often caused by the over-consumption of meat and dairyproducts. So, instead of waiting for government rationing, take control of your diet,break bad habits, boost your health and reduce the cost of your shopping basketby choosing meat-free.
TO YOUR HEALTH
Obesity
The UK has one of the highest rates ofobesity in Europe.
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In England, aquarter of the adult population andalmost one fifth of all children under the age of 16 are classified as obese.
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Changes in diet – moving away fromplenty of vegetables and grains with amodest fat content, to a diet high infat, salt and sugar – has been asignificant factor contributing tosoaring obesity rates. The other mainfactor has been the decrease inactivity levels. Animal products areloaded with saturated fats. Fatcontains more than twice as manycalories, weight-for-weight, as proteinor carbohydrate. Therefore, eating adiet high in meat and dairy productsmakes it easier to take in more caloriesthan the body can burn off. Andbefore you know it, you’re puttingon weight.Not only is obesity much less commonamongst those who follow a meat-freediet, but also overweight people tendto shed pounds when they switch to avegetarian diet. This is hardly surprisinggiven that meat accounts for 23 per cent of total fat in the average diet.Is being obese or overweightassociated with health problems?
INTRODUCTION
The Cost
When it comes to feeding afamily, price has always beenan important consideration.With the global economiccrisis hitting many familybudgets, there’s now, morethan ever, a need to consider seriously the cost of the foodwe eat.
Ethics
Ethics also increasingly playa role in our food choices.Whether it’s food miles or animal welfare, most of uswould like to be able to shopwith a clear conscience.But the idea has taken rootthat ethical shopping isan expensive luxury. In fact,it is meat – one of theleast ethical options – thathas always been a luxuryand one that we can nolonger afford.
Environment andHealth
Not only can a meat-baseddiet cost more per meal thanone without meat but it alsohas hidden costs – paid for by our taxes, the planet andour long-term health.
Animals
We must now both questionthe role of animals in our dietsand challenge the lobbyingpower of the meat and dairyindustries.
This guide will revealthe true cost of eatingmeat and show you just how easy it is toprepare simple, tasty,nutritious, family-sized,meat-free meals for under a fiver.
 
THE COST
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The evidence is clear. Carrying extraweight increases the risk of a range ofdiseases. Around 58 per cent of type 2diabetes cases, 21 per cent of heartdisease cases and between 8 per centand 42 per cent of certain cancers arelinked to excess body fat.
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Heart Disease
Heart disease is one of the UK’s biggestkillers, claiming the lives of one in four men and one in six women.
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Saturatedfats, of which meat and dairy productsare major sources, can raisecholesterol to dangerouslevels and increase therisk of heart diseaseand stroke byblocking bloodflowing through thearteries. The risk ofdeveloping heartdisease is at leastdoubled, andthe risk of stroke is six times greater witha large waist measurement.
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Fat is, in fact, vital for a healthy heartbut it must be the right type of fat.Saturated fat, which is mainly foundin animal products, is the wrongtype. Plant sources of good fats(unsaturated) include beans, seeds,nuts and their oils. These all containessential omega 3 – the subject ofmuch scientific discussion and publicconcern. The consensus view is thata deficiency of omega 3 is linked toneurological problems and possiblycardiovascular disease. Plant sourcesof omega 3 are perfectly adequateand, unlike a significant proportionof fish, they do not come loadedwith pollutants, such as mercury anddioxins from contaminated seas.Research published by the BritishMedical Association and in UK medical journal,
 The Lancet
, has shown that ameat-free diet, together with other healthy lifestyle changes, can actuallyreopen blocked arteries.
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Diabetes*
More than two million people in the UKhave diabetes and the number is setto increase, asevidence showsthat a typicalWestern diet ofmeat, dairyand processedfoods greatlyincreases the risk.
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The type 2 form of thedisease – traditionally affectingthose aged over 40 – is nowbecoming increasingly prevalent inoverweight children.Being overweight makes it difficultfor the body to control blood sugar levels. Studies suggest that individualswith type 2 diabetes can improveand, in some cases, even reverse thedisease by switching to an unrefinedplant-based diet.
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Research reveals that exposure as achild to cows’ milk also increases therisk of type 1 diabetes, while plantfoods have been shown to reduce it.
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Evidence suggests that the problemlies with cows’ milk proteins, which look very similar to the body’s own insulin-producing cells. The body sees themilk proteins as ‘invaders’ and attacksthem, along with the body’s ownsimilar-looking pancreas cells.
*
 Type 1 diabetes
 is caused by the body's failureto produce insulin as a result of damage to theinsulin-producing cells in the pancreas.
Type 2 diabetes
 is much more common and iscaused by the body not producing enough insulinor not using what it produces effectively. Ittypically affects people who are obese or overweight.
THERE ARE MORE THAN TWOMILLION UK DIABETES SUFFERERS
TO YOUR HEALTH
 
THE COST
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