by Isabelle Workman
1. Chose seafood at least twice a week. Look for seafood rich in omega 3 fatty acids such as salmon, trout, or herring.
2. Choose beans, peas, or soy products as a main dish or part of a meal often, for example, chili with kidney or pinto beans, split pea, lentil, minestrone, or white bean soup. Eat baked beans, black bean enchiladas, garbanzo or kidney beans on a chef salad, red beans and rice (a particular New Orleans favorite), veggie burgers, hummus (chickpea spread) on pita bread.
3. Choose unsalted nuts as a snack, on salads, or as main dishes. Use nuts to replace meat or poultry, not an addition to these items. Use pine nuts in pesto sauce in lieu of pasta, add slivered almonds to steamed vegetables. Add toasted peanuts or cashews to a vegetable stir fry instead of meat. Sprinkle a few nuts on top of low fat or frozen yogurt. Add walnuts or pecans to a green salad instead of cheese or meat.
4. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also the building blocks for enzymes, hormones, and vitamins.