✔ Replace hot dogs and other processed meats that are very high in fat (particularly saturated fat) with roast turkey or chicken breast or lean roast beef.
✔ Replace regular eggs with omega-3 eggs – they contain less saturated fat and more omega-3 fats.
✔ Nut butters (e.g., peanut, almond, cashew, hazelnut) add healthy unsaturated fats to our diet and make fantastic alternatives to butter and margarine.
✔ Replace meat and poultry in soups with canned beans, peas or lentils.
✔ Try eating nuts as a snack, on salads, in baking, or to main dishes! Remember, nuts are high in calories so watch portion sizes.
✔ Use tofu strips instead of meat in a stir-fry.
✔ Swap cow’s milk with fortified soy milk.
✔ Swap paneer cheese for tofu in dishes.
✔ Replace ground animal meats (ground lamb, chicken, beef, pork, etc.) with ground soy, texturized vegetable protein, or lentils.
✔ Replace cream-based soups with milk-based soups for added protein.