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Step 1
Substitute meats with healthy foods. Experiment with foods such as tofu or tempeh. They have less fat and calories than meat. You can find tofu dogs and soy burgers in health food stores and some grocery stores. These foods will also help you get the necessary amount of protein. You can also get protein by eating lentils, nuts, and whole grains.
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Step 2
Find healthy alternatives for milk and dairy products. You can replace milk with either soy milk, rice milk, or almond milk. Try them all and see which one works best for you. You can substitute eggs with egg replacers. These are made mostly from potato starch. You can also use tofu or milled flaxseed mixed with a little water as egg substitutes. Cheese can be replaced with soy cheese or nutritional yeast flakes. These foods contain vitamin B-12, calcium and zinc.
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Step 3
Eat plenty of fruits and vegetables. You can increase your body's supply of calcium by eating, spinach, collard greens, kale and broccoli. You can get iron from dark green leafy vegetables, dried beans, peas and dried fruit. Your body needs vitamin C in order to absorb the iron in vegetables. You can get vitamin C from strawberries, oranges, and tomatoes.
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Step 4
Fix meals containing a variety of foods. Different foods contain different vitamins and nutrients. So in order to get the maximum health benefits, mix your meals.
