Herbs and spices

  • Vinegar, plain and flavored
  • Sauces such as chutney, salsa, soy sauce, teriyaki sauce
  • Canned vegetable broth and broth mix, bouillon
  • Make legumes a mealtime regular—eat them most days of the week. They contribute proteins and are good sources of starches (complex carbohydrates), fiber, and phytonutrients. For a description of the variety of legumes and tips for cooking them, see chapter 6.
  • Use soybean products—tofu, tempeh, textured soy protein, and soy beverage. Try them in stir-fry dishes, casseroles, lasagna, soups, and burger patties. See

"What's 'Soy'Good?"in chapter 11.

  • If you eat eggs, watch how much. For cardiovascular health, try to limit your cholesterol intake to less than 300 milligrams a day; one large egg yolk has about 215 milligrams of cholesterol. Make egg-based dishes lower in cholesterol by substituting egg whites for some whole eggs. Examples of egg-based dishes include quiche, omelettes, frittata, scrambled eggs, French toast, egg salad, and egg foo yung.
  • Include nuts, nut butters (almond butter, cashew butter, peanut butter), seeds, and seed spread (tahini, or sesame seed spread). They, too, supply protein and an array of phytonutrients. Since they're fairly high in fat, go easy; most fat from nuts is unsaturated.

Vegetarian Way: Milk, Yogurt, and Cheese

Lacto-vegetarians can enjoy milk, yogurt, and cheese—choose mostly lower-fat and fat-free dairy products for less fat.

For vegans—in fact, all vegetarians—calcium-fortified soy beverage offers an alternative; look for soy beverage that's also fortified with vitamin D. Read the Nutrition Facts on food labels to compare soy beverages. Milk supplies about 300 milligrams of calcium per serving; choose soy beverage with at least this much. If soy-based products aren't calcium fortified, they can't count as an alternative to milk. Especially if you're vegan, look for other calcium-rich foods in other food groups, too. Find adequate sources of cow milk's other nutrients.

Vegetarian Way: Healthy Oils

As with any approach to eating, choose healthy oils since their fats are less saturated. For vegetarians, oils from nuts, seeds, avocadoes, and olives are among the sources, along with vegetable oils. Sources of omega-3s include flaxseed, soybean, and canola oils, as well as walnuts and ground flaxseed. Another tip: Choose vegetable oil and tub margarine more often than stick margarine, which is higher in trans fats.

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Green Smoothies

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