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You do need protein and calcium to stay healthy

You do need protein and calcium to stay healthy and there are many delicious vegan options that can be substituted for your current diet.

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Q: Substitutions? Like what?

For protein, instead of meat- try peas, beans, lentils, nuts; seeds like sunflower, pumpkin, sesame; and soy and tofu products. ounce of nuts, or cup of legumes is considered equivalent to 1 ounce of meat, poultry, or fish in the USDA Food Guide.

For calcium, instead milk products for calcium-try broccoli, collard greens, kale, legumes, nuts, seeds, fortified soy milk, hummus, and figs.

Q: Doesnt that get boring?

A: Its a little more limiting than the standard American diet, but these days there are many wonderful vegan cookbooks, websites, forums and resources available to help you get creative with your meal plans.

Q: Healthy is great, but I've got a job and kids and no time and even less money. This sounds expensive and time consuming.

With the prices of meat and dairy products skyrocketing, a vegan diet may actually end up saving you money. A menu consisting of grains, legumes, seasonal produce and soy can be relatively cheap if planned properly.

Vegan alternatives no longer must be specially ordered or tracked down at some far-flung health food store. Supermarkets, heeding the call for wider choices have added many new products, usually right next to the ones you've been reaching for all these years. Look for Silk Soy Milk, Sweet Balance margarine and Stonyfield Farms OSoy in the dairy case, Gardenburgers and Boca Burgers in the meat case, and tofu in a variety of flavors and firmness in the produce section.

Veganism is not only a healthy and responsible way to live, but as you can see, it's also practical, economical and doable. So go out there and change your world, one meal at a time!

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Posted in Other Health and Medical Post Date 04/26/2015


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