Today, science has a better understanding of why
fruits and vegetables should be part of a healthy eating plan. You probably enjoy them for
their wonderful flavors and bright colors. But, fruits and vegetables are good for you
too.
An eating pattern low in fat and rich in fiber and other important
nutrients can help prevent a number of chronic diseases, including cancer and heart
disease. Eating the recommended 2-3 servings of fruits and 3-5 servings of vegetables each
day is a good place to start.
Fruits and vegetables provide important nutrients including
antioxidants such as vitamins C and E, beta carotene and lycopene. Antioxidants have
disease-fighting properties that protect cells from damage by substances called free
radicals. Antioxidants work by neutralizing free radicals
Today, it is easy to order a vegetarian dish at your favorite
restaurant or buy meat-free products at the grocery store. Many of these meat-free
products are soy-, vegetable-, grain-, or bean-based.
Here's to Your Health
Several research studies point to the health benefits of adding
meatless meals to U.S. eating patterns. One of the largest studies to date showed that if
participants' diets were high in animal protein and contained fewer foods of vegetable
origin, there was a higher risk for heart disease and some cancers. In another study,
researchers concluded that substituting some soy protein for animal protein can
significantly lower both the total serum cholesterol and LDL-cholesterol levels.
Additional research found that if soy fiber is added to the diet, a
more consistent blood glucose (blood sugar) level may be achieved. Also, studies indicate
that if women eat 11/2 ounces of soy foods such as tofu daily, they
may experience fewer hot flashes during menopause. Similarly, women lowered their risk of
breast cancer when they consumed 3-4 ounces of tofu or 8 ounces of soy milk each day.
A Closer Look at Nutrition
A well-planned vegetarian eating style can be healthful,
nutritionally sound, and beneficial for the prevention and treatment of certain diseases.
A common myth about vegetarian eating is that the diet makes it hard to get certain
nutrients, such as protein. Soy products can provide the high quality protein needed for
growth and tissue maintenance. Although other bean- or grain-based products are sources of
protein, they don't contain the high quality protein found in soy products.
Since many meat-free products are low in fat and cholesterol, they
can fit easily into a cholesterol-lowering eating plan.
Meat-free products vary in their nutrient content. Check the
Nutrition Facts label for fiber, iron, and calcium. Thiamin, vitamin B-6, folacin,
magnesium, phosphorus, potassium, and others may also be listed.
Versatility is the Key
When you think of meatless food products, you may only think of
"veggie burgers." However, consumer demand for more variety has expanded the
range of vegetarian choices in the supermarket.
Planning nutritious family meals with meat-free products is quick,
easy, and economical. For example, ground meat substitutes are easily incorporated into
your favorite family recipes for chili, spaghetti sauces, or casseroles.
Food manufacturers offer familiar, pre-cooked and convenient
meat-free products such as burgers, hot dogs, "chicken" nuggets, corn dogs, and
prepared breakfast foods that easily fit into American eating patterns.
Getting a Jump Start
- Explore new foods at your grocery store. Pick out a different
meat-free product from the variety located in the freezer section, to try at home each
week.
- Load up on fresh fruits and vegetables. Reach for a piece of fruit or
cut up fresh veggies when the urge to munch calls you.
- Buy a new cookbook or look for meatless recipes in the newspaper or
food magazines. Try one new recipe each week. In just a few months, you will have tried at
least a dozen new recipes.
- Be adventurous and try a vegetarian entrée at a restaurant. You may
be pleasantly surprised at the number of meat-free dishes there are and at their delicious
tastes, too.
Santa Fe Pizza
1 12-inch pre-baked pizza crust
2 tablespoons yellow cornmeal
2 meat-free, soy-based burgers
1/2 teaspoon cumin
1/2 cup taco sauce
3 tablespoons fresh cilantro
1/2 cup canned black beans, rinsed and drained
1/4 cup diced green chili peppers
6 ounces shredded mozzarella cheese
Spray pizza pan with nonstick cooking spray, then dust the pan with
cornmeal. Fry soy-based burgers in a nonstick skillet over low heat, chopping the burgers
into bits with a spatula. Stir in cumin. Spread taco sauce over pizza crust and sprinkle
with warm burger and remaining toppings. Bake at 400 degrees F for 15 minutes or until
cheese is bubbly and begins to brown. Cut into 8 slices.
Calories per slice: 300
Protein: 15 grams
Fat: 5 grams
Carbohydrate: 47 grams
Sodium: 590 milligrams
Cholesterol: 12 milligrams
Top of Page
Back to Home Page
