Food Tips of the Week - courtesy of choosemyplate.gov Add vegetarian meat substitutes to soups and stews to boost protein without adding saturated fat or cholesterol. These include tempeh (cultured soybeans with a chewy texture), tofu, or wheat gluten (seitan). For breakfast, try soy-based sausage patties or links. Let your children serve themselves at dinner. Let them learn by serving themselves. A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol. Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. Consider: pasta primavera or pasta with marinara or pesto sauce, veggie pizza, bean burritos or tacos Calcium-fortified soy-based beverages can provide calcium in amounts similar to milk. They are usually low in fat and do not contain cholesterol. Avoid raw or partially cooked eggs or foods containing raw eggs and raw or undercooked meat and poultry. Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don’t overload meals with high-fat cheeses to replace the meat. Rather than hamburgers, try veggie burgers. A variety of kinds are available, made with soy beans, vegetables, and/or rice.
Posted on: Tue, 27 Aug 2013 13:46:24 +0000