How to Increase Soy in the Diet

Soy foods, such as tofu, can be used in place of many meats and dairy products.

Soy foods provide a good source of calcium and protein in the diet. Replacing some meat with soy foods helps to promote good health in the heart and reduce the risk of certain cancers. Soy is a bean that is used in many foods, such as soy milk, tofu, soy sauce and tempeh. Increasing soy in the diet can be a healthy way to cut back on red meats and aid in weight loss.

Instructions

1. Drink soy milk daily. Soy milk can be added to coffee or cereal or used in place of cow's milk in any recipe.

2. Eat tofu or "soy meats" in place of meats in one meal each day. Many meat replacements are available now, ranging from soy burgers to soy chicken strips.

3. Snack on roasted soy beans or soy chips instead of potato chips or nuts.

4. Eat soy cheeses or yogurts instead of dairy products.

5. Use edamame in recipes that call for beans.

Tips & Warnings

• Soft tofu works well as a scramble in place of eggs for breakfast, while firm tofu can be used to replace meats.

• Crumbled tempeh is a good replacement for ground beef.

References

• Kids Health: Soy Foods and Health
• eDiets: Healthy Soy Diet Plan
• Fit Watch: The Benefits of Adding Soy to Your Diet