Try to get most of your calcium and vitamin D from your diet. You can fill any gaps with a supplement. But don’t assume that “more is better.”
The Dietary Guidelines recommend filling half your plate with fruits and vegetables, and all veggies are important in plant-based diets. A cup of raw broccoli has about 3 grams of protein, 30 calories and 10% of your daily fiber (2.5 grams). It also has potassium, vitamin K, vitamin C and calcium. “I love to roast up broccoli in the oven with a little bit of olive oil and salt, and you can also add raw or steamed broccoli to salads,” says Rizzo.
It’s no surprise that most people think of tofu when they think of plant-based eating: 3 ounces has a whopping 9 grams of protein. Soy is a complete protein, meaning that it contains all of the essential amino acids that are not commonly found in many plant proteins. But tofu is also a good source of calcium, which is great for anyone avoiding dairy. Tofu can be added to practically any dish, from stir-fries to salads to smoothies.
There are many varieties of lettuce, but the most common in grocery stores are romaine, iceberg, butter lettuce and green leaf. The nutritional values vary, but most types of lettuce are high in fiber, vitamins A and C, calcium, potassium, folate and iron and are low in calories.
There are six common varieties of kale. All varieties are high in fiber, protein, vitamins A, K and C, calcium and manganese. Buy kale in unwashed, uncut bunches, and refrigerate for up to a week. You should typically remove the stems before cooking, though some varieties don’t require it. Kale can be sauteed, steamed or pan-seared for a tender bite.
One cup of raw kale provides 80 mg of vitamin C and packs hefty doses of vitamin A, vitamin B and calcium. We love thinking outside the box when it comes to serving this healthy green veggie (like turning leaves into delicious, crispy chips!)
When you bite into a cheese curd, the tough mesh resists you biting through it. That resistance causes the curd to squeak because it’s rubbing across your teeth.
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