Now What Do I Eat?

Base your diet on:
Fruits, Nuts, Vegetables,Grains, Seeds
(an excerpt from the Healthy School Lunch Action Guide)
Eat lower on the food chain—
it’s healthy, economical,
environmentally sound,
fun and delicious

It’s Easy - There is an endless supply of fabulous vegetarian recipes from many cultures. A wide variety of cookbooks are available in bookstores and health food stores. There are several lines of fast foods—pilafs, falafels, hummus, "burgers," "tofu-helpers," etc.—for sale across the country. If you can’t find them in your store, ask your grocer to carry them—she or he is always looking for suggestions. Ask your favorite restaurant to serve veggie burgers, pasta dishes, etc.

Step 1 - Reduce or eliminate red meat, poultry and fish. Replace with health-supporting grain, legume and potato-based dishes. Or, start by giving yourself larger servings of rice, potatoes and vegetables at meals—and ever smaller portions of meat.

Step 2 - Increase intake of calcium-rich foods, like fortified soymilk and orange juice, and calcium-rich vegetables (broccoli, carrots, kale, chard, mustard greens, etc.) Buy organic when possible.

Step 3 - Reduce the "luxury" fats. Hydrogenated oils (like margarine) are artificially thickened vegetable oils that can damage your arteries and have also been linked to some cancers. Gradually eliminate both butter and margarine from your diet. Reduce your use of cooking oils and oil-based salad dressings. Switch to nonfat (or low-fat) versions of prepared foods (and dairy products, if you still eat them). Read product labels. Replace eggs in baking with two tablespoons of water per egg—or try Ener-G egg substitute.

Step 4 - Replace dairy products with non-dairy foods. Delicious milks, cheeses, and frozen desserts based on soy, rice, nuts and seeds are available in health food stores and many grocery stores.

Step 5 - Reduce refined carbohydrates (white flour, white sugar, white rice, etc.) by choosing whole grain products and natural sweeteners (fruits, juices, maple syrup, etc.).

[ Home ] [ Breakfast ] [ Lunch or Dinner ] [ Drinks or Snacks ]
.

[ Healing America's Youth ] [ Healthy Children, Healthy Planet ] [ Action Guide ]
[ Susan Campbell ] [ Activities ] [ Testimonials ] [ Feedback ] [Home]

Spirit In Action
2525-E4 Arapahoe Ave. Suite 322
Boulder, CO 80303
(720) 839-8700
hchp@spiritinaction.org