What is a good substitute for meat for older adults?
Excellent sources of protein include all meats, fish, eggs, and seafood; all types of dairy (watch cream and butter intake); and soy products like tofu and soy beverages. Other good sources include beans and pulses, such as baked beans, all nuts and seeds, and wholegrains.
You may feel tired and weak if you cut meat out of your diet. That's because you're missing an important source of protein and iron, both of which give you energy. The body absorbs more iron from meat than other foods, but it's not your only choice.
Seeds: Like nuts, seeds are a great source of protein and unsaturated fats. For a snack, reach for sunflower seeds, which contain 8 grams of protein per ounce, or pumpkin seeds, which have 7 grams per ounce. You can also sprinkle hemp seeds, which have about 10 grams per ounce, on your morning oatmeal or toast.
The healthiest meat substitute will be natural vegetarian foods, high in protein and minimally processed. Great, healthy meat substitutes include beans, tempeh, lentils, jackfruit, mushrooms, nuts, and seeds. An average 150-pound adult might require 54 grams of protein daily, easily attainable with meat substitutes.
Our top pick is Hillary's Eat Well World's Best Veggie Burger because it's tasty, nutritious, and has no additives. If you're looking for a tofu option, try the Nasoya Organic Sprouted Super Firm Tofu 16 oz. Pack. It's important to look at the protein being used in the meat alternative.
Pea Protein. Why it's great: It's tough to mimic the texture and mouthfeel of ground beef, but pea protein isolate or textured pea protein nails it pretty well. ...
Eggs can also be a stellar way to get some of the protein and nutrients meat would provide. For just 140 calories, two large eggs give you 8 percent of the daily value for zinc, iron and B6, plus choline, vitamin D and many other nutrients.
Add ingredients such as tamari, soy sauce, Bragg's Aminos or vegan Worcestershire sauce, red wine or red wine vinegar and black pepper to vegetable broth and you have a rich, hearty “beef” broth.
Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health.
Plant-based meat alternatives often contain more sodium than animal meats—in some examples up to six times more—and some of them contain added sugars, artificial coloring, and controversial additives like carrageenan and methylcellulose, which are bulking agents.
Tofu. Perhaps the most well-known replacement for chicken in the world, tofu can be used in place of almost any type of meat, and is a fantastic vegetarian alternative in most meals. ...
