Research has shown that eating a diet with few meats or meatless can lower your risk of heart disease and may prolong your life. The reason for this is that vegetarian meals are rich in vegetables and fiber and are full of complex carbohydrates. This diet is also low in cholesterol and saturated fat, and the USDA Food Guide pyramid now suggests 3-5 servings of vegetables and 2-4 servings of fruits per day. Vegetarians can easily do this with added servings of 6-11 grains and 2-3 servings of dairy
Although everyone is not a vegetarian, we probably have all eaten like one from time to time. Whether it’s oatmeal in the morning, a salad for lunch or a slice of cheese pizza, we don’t depend on meat at every meal. Beans are a great substitute for meat in stews, chili and soups. Try stir-fry dishes with firm tofu, tempeh, nuts, cooked beans or sesame seeds instead of meat. Tofu cal also be cubed, skewered and placed on the grill. Try different marinades until you find one you really like.
Instead of meatballs or sausage with your spaghetti, try red lentil beans instead. They also go great with cabbage rolls and refried beans can be added to tacos, enchiladas and burritos. When looking at choices for pizza toppings, load up on the vegetables and avoid meat altogether. It adds a lot of grease to the pizza and unwanted saturated fat. There are always soy products to try, such as veggie burgers, bacon, sausages, pepperoni, and even barbecue ribs. The next time you are up for an adventure, try making one of these healthy and nutritious meals at home. You may find you can replace some meals you currently enjoy with more healthful ones.
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