Are you a vegetarian, vegan or just enjoy having meatless
meals? "Going meatless even one day per week may reduce your risk for
developing conditions such as cancer, heart disease, diabetes and
obesity," says Vandana Sheth, RDN, CDE, spokesperson for the Academy of
Nutrition and Dietetics.
You may be wondering if consuming plant-based foods will
provide enough protein in your diet, and the answer is YES! IT is possible to
get your protein sources from plants, and there are other health benefits in
these such as fiber, potassium and decreased saturated fat and cholesterol.
-Beans and lentils, which are cost-effective protein
sources and can be bought dried, canned, frozen or fresh. They are protein
packed, and are high in fiber as well as vitamins and minerals.
-Tofu and tempeh are soybean products that can be
used as a mock meat.
-Some vegetarians include eggs and dairy products in
their diets. These sources are high in protein, but may also contain higher saturated
fat and cholesterol content. Try purchasing low-fat or fat-free dairy products.
-Vegetables contain protein too! 1 cup of cooked
spinach contains about 5 grams of protein, and 1 cup of cooked broccoli
contains about 4 grams.
-Grains,
nuts and seeds are found in
many varieties and can be added to meals or eaten as snacks.
The whole grain,
quinoa, is considered a complete protein (containing all of the essential amino
acids, usually just found in meat). ½ cup of quinoa will provide 4 grams of
protein.
-Meat substitutes are abundant in the grocery isles,
but tend to be heavily processed, higher in fat, sodium and sugar than other
plant proteins. Be sure to check the food label and eat these sparingly.
For more
information, visit http://www.eatright.org/Public/content.aspx?id=6442477379
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