Approximately six to eight million adults in the United States eat no meat, fish, or poultry. Several million more have (31) red meat but still eat chicken or fish. About two million have become vegans, forgoing not only animal flesh but also animal-based products such as milk, cheese, eggs, and gelatin. Traditionally, research into vegetarianism focused mainly on potential nutritional deficiencies, but in recent years, the (32) has swung the other way, and studies are confirming the health benefits of meat-free eating. Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many (33) illnesses. You can get many of the health benefits of being vegetarian without going all the way. For example, a Mediterranean eating pattern — known to be associated with longer life and reduced risk of several illnesses — (34) an emphasis on plant foods with a sparing use of meat. Even if you don't want to become a complete vegetarian, you can steer your diet in that direction (35) a few simple substitutions, such as plant-based sources of protein — beans or tofu, for example — or fish instead of meat a couple of times a week.