Date:  September 16, 2006         

Key Points:

1. 3 Key Sources of Vegetarian Protein are Egg Whites, Legumes, and Soy products.

2. Most valuable because much lower in fat and much higher in fiber.

3. Average 3 1/2 oz.  serving of lean meat or chicken has 20+ grams of protein and usually 10-20+ grams of fat.
    - 1 Whole Egg & 2 Egg Whites (1 serving) have 20+ grams of protein and 5 grams of fat
    - 1 Cup of Legumes average 15 grams of protein, less than 1 gram of fat, and are a great source of fiber
    - 3 1/2 oz. serving of soy protein has 20+ grams of protein, less than 5 grams of fat, and are a good to great
      source of fiber

4. Try substituting some of the many varieties of soy meats such as soy bologna, pepperoni, lunch meats, sausage, bacon, cheeses, and burgers in place of the higher fat no fiber animal products.

5. Soy milks are the exception to the better choice because they are usually much higher in sugar additives.

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