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Smart Swaps for Meat.

People are changing their diets--they're eating less meat. Whether to improve health, the environment, or the economy, movements aimed to reduce meat intake, such as Meatless Monday and flexitarianism are gaining traction. More of us are interested in limiting or eliminating meat from our diets. With today's multitude of meat alternative possibilities, from "Harmless Ham" and "Benevolent Bacon" to "Chick'n," it's easy to find a plant-based meat replacement to satisfy almost any taste. But how do they stack up nutritionally? Are they on par for protein? Can their calories, saturated fat, and sodium fit into a healthy eating plan?

When planning meatless meals, be sure to choose meat alternatives that don't skimp on protein. Not only is protein an essential nutrient required for a variety of bodily functions, it also satisfies hunger and keeps you feeling satisfied for longer. Fiber also helps fill you up. Many meat alternatives are made with soy, beans, grains, nuts, seeds, and veggies--all good sources of fiber. Fortunately, many meat replacements' nutritional profile of calorie, saturated fat, and sodium content can quite easily be included in a healthy, balanced diet.

Helpful Hints. Keep these tips in mind when swapping your meat for meat alternatives.

* Size It Up. While many serving sizes are reasonable, some are on the small side, so you might be doubling up on portions. Be aware of how many servings you're eating so that you know how much of each nutrient you're actually taking in.

* Protein Power. To provide the nutrients you need and to keep hunger at bay, aim for meat alternatives with at least 8 grams (g) of protein per serving.

* Increase Awareness. Check the saturated fat and sodium content. While most products contain acceptable amounts, some contain upwards of 7 g of saturated fat and 600 milligrams of sodium per serving.

[c] Lightlife | [c] Beyond Meat | [c] Organic Sunshine

Caption: The best meat alternatives are on par for protein and low in sodium.
Meat Alternatives Nutritional Comparison
[check] = EN's Picks. As with all EN comparisons, this is only a
sampling of products. Picks contain no more than 2 g saturated fat (10%
DV) and at least 3 g fiber (12% DV) and 8 g protein (16% DV).

MEAT ALTERNATIVES                     Serving   Calories  total Fat
                                      Size (g)               (g)

[check] 365 Meatless Burgers,
1 patty                                  71       120        4.5
[check] 365 Meatless Meatballs,
4 meatballs                              60       110        4
[check] Amy's All American
Veggie Burger, 1 patty                   71       140        3.5
[check] Beyond Meat Beast
Burger, 1 patty, GF                     113       260       16
Beyond Meat Beefy Crumble,
1/2 cup, GF                              55        80        3
[check] Beyond Meat Lightly
Seasoned Chickn Strips, 6 strips, GF     65       130        3.5
[check] Boca All American Flame
Grilled Burger, 1 patty                  71       120        4.5
Boca Breakfast Links, 2 links            45        80        4
Boca Chick'n Vegan Patties, 1 patty      71       150        5
Dr Praeger's Kale Veggie Burgers,
1 patty, GF                              71       120        6
Dr. Praeger's Black Bean Quinoa
Veggie Burgers, 1 patty, GF              71       140        7
Engine 2 Pinto Habanero Plant
Burger, 1 patty, GF                      75       100        1
Field Roast Apple Maple
Breakfast Sausage, 2 pieces              44       100        3.5
Field Roast Fruffalo Wings,
without sauce, 7 wings                   85       270       15
Field Roast Italian Sausage,
1 piece                                  92       220        8
[check] Gardein Beefless
Tips, 3/4 cup                           100       170        7
Gardein Chick'n Scallopini,
1 piece                                  71       100        5
[check] Gardein Golden
Fishless Filet, 2 pieces                 96       180       10
Gardenburger Portabella
Veggie Burger, 1 patty                   71       100        2.5
Hilary's Kimchi Veggie
Burger, 1 patty, GF                      90       180        9
Hilary's Spicy Veggie Sausage,
1 piece, GF                              51        90        3
Hilary's World's Best Veggie
Burger, 1 patty, GF                      90       190        7
[check] Lightlife Garden
Veggie Tempeh Burgers, 1 patty           70       100        3
[check] Lightlife Gimme Lean
Beef, 2 oz                               56        60        0
[check] Lightlife Smart Menu
Veggie Meatballs, 3 pieces               76       100        1.5
[check] Lightlife Smart Tenders
Savory Chick'n, 3 pieces                 85       100        0
Morning Star Farms Bacon
Strips, 2 strips                         16        60        4.5
[check] Morning Star Farms
Buffalo Chick Patties, 1 patty           71       170        8
[check] Morning Star Farms
Grillers Crumbles, 1/2 cup               50        70        2
Morning Star Farms Maple
Flavored Sausage Patties,
1 patty                                  38        80        3
Morning Star Farms Veggie
Dogs, 1 dog                              40        50        0.5
[check] Nate's Meatless
Meatballs, Zesty Italian,
3 meatballs                              43       110        4.5
[check] Organic Sunshine
Burger, Barbecue, 1 patty, GF            75       250       14
[check] Quorn Chik'n
Tenders, 1 cup, GF                       85        90        2
Sweet Earth Benevolent Bacon             39       100        4
Sweet Earth Harmless
Ham, 1.8 oz                              52       100        3
[check] Trader Joe's
Chickenless Crispy
Tenders, 3 oz                            85       180        9
Trader Joe's Meatless
Breakfast Patties, 1 patty               35        80        4.5
Yves The Good Dog, 1 dog                 38        45        1
Yves Veggie Ham, 5 slices                51        80        1

MEAT ALTERNATIVES                     Sat fat  Carbs  Sodium  Fiber
                                        (g)     (g)    (mg)    (g)

[check] 365 Meatless Burgers,
1 patty                                 0         7    300      3
[check] 365 Meatless Meatballs,
4 meatballs                             0         9    370      3
[check] Amy's All American
Veggie Burger, 1 patty                  0        14    390      4
[check] Beyond Meat Beast
Burger, 1 patty, GF                     2         7    480      4
Beyond Meat Beefy Crumble,
1/2 cup, GF                             0         1    280      1
[check] Beyond Meat Lightly
Seasoned Chickn Strips, 6 strips, GF    0         5    340      3
[check] Boca All American Flame
Grilled Burger, 1 patty                 1.5       5    350      4
Boca Breakfast Links, 2 links           0.5       5    370      2
Boca Chick'n Vegan Patties, 1 patty     0.5      13    300      3
Dr Praeger's Kale Veggie Burgers,
1 patty, GF                             0.5      14    210      1
Dr. Praeger's Black Bean Quinoa
Veggie Burgers, 1 patty, GF             0.5      16    280      7
Engine 2 Pinto Habanero Plant
Burger, 1 patty, GF                     0        19    100      5
Field Roast Apple Maple
Breakfast Sausage, 2 pieces             0         7    320      2
Field Roast Fruffalo Wings,
without sauce, 7 wings                  1        23    430      1
Field Roast Italian Sausage,
1 piece                                 0.5      13    600      0
[check] Gardein Beefless
Tips, 3/4 cup                           0.5       8    400      3
Gardein Chick'n Scallopini,
1 piece                                 0         4    310      1
[check] Gardein Golden
Fishless Filet, 2 pieces                0.5      14    340      3
Gardenburger Portabella
Veggie Burger, 1 patty                  1        16    450      5
Hilary's Kimchi Veggie
Burger, 1 patty, GF                     7        22    350      4
Hilary's Spicy Veggie Sausage,
1 piece, GF                             1.5      14    260      2
Hilary's World's Best Veggie
Burger, 1 patty, GF                     5        27    350      4
[check] Lightlife Garden
Veggie Tempeh Burgers, 1 patty          0        10    490      3
[check] Lightlife Gimme Lean
Beef, 2 oz                              0         7    330      3
[check] Lightlife Smart Menu
Veggie Meatballs, 3 pieces              0         9    370      4
[check] Lightlife Smart Tenders
Savory Chick'n, 3 pieces                0         7    370      5
Morning Star Farms Bacon
Strips, 2 strips                        0.5       2    230      1
[check] Morning Star Farms
Buffalo Chick Patties, 1 patty          1.5      18    450      4
[check] Morning Star Farms
Grillers Crumbles, 1/2 cup              0         4    220      3
Morning Star Farms Maple
Flavored Sausage Patties,
1 patty                                 0         5    250      1
Morning Star Farms Veggie
Dogs, 1 dog                             0         4    430     <1
[check] Nate's Meatless
Meatballs, Zesty Italian,
3 meatballs                             0         9    330      3
[check] Organic Sunshine
Burger, Barbecue, 1 patty, GF           1.5      23    170      7
[check] Quorn Chik'n
Tenders, 1 cup, GF                      0.5       9    390      4
Sweet Earth Benevolent Bacon            0         7    250      1
Sweet Earth Harmless
Ham, 1.8 oz                             1         5    300      1
[check] Trader Joe's
Chickenless Crispy
Tenders, 3 oz                           1        15    370      3
Trader Joe's Meatless
Breakfast Patties, 1 patty              0         3    230      1
Yves The Good Dog, 1 dog                0         2    260      0
Yves Veggie Ham, 5 slices               0         5    360      0

MEAT ALTERNATIVES                     Sugar  Protein
                                       (g)     (g)

[check] 365 Meatless Burgers,
1 patty                                 1      11
[check] 365 Meatless Meatballs,
4 meatballs                             1      12
[check] Amy's All American
Veggie Burger, 1 patty                  2      13
[check] Beyond Meat Beast
Burger, 1 patty, GF                     0      23
Beyond Meat Beefy Crumble,
1/2 cup, GF                             0      13
[check] Beyond Meat Lightly
Seasoned Chickn Strips, 6 strips, GF   <1      20
[check] Boca All American Flame
Grilled Burger, 1 patty                 0      15
Boca Breakfast Links, 2 links           1       8
Boca Chick'n Vegan Patties, 1 patty     1       1
Dr Praeger's Kale Veggie Burgers,
1 patty, GF                             1       2
Dr. Praeger's Black Bean Quinoa
Veggie Burgers, 1 patty, GF             1       5
Engine 2 Pinto Habanero Plant
Burger, 1 patty, GF                     0       4
Field Roast Apple Maple
Breakfast Sausage, 2 pieces             3      10
Field Roast Fruffalo Wings,
without sauce, 7 wings                  6      11
Field Roast Italian Sausage,
1 piece                                 2      25
[check] Gardein Beefless
Tips, 3/4 cup                           1      19
Gardein Chick'n Scallopini,
1 piece                                 1       9
[check] Gardein Golden
Fishless Filet, 2 pieces                0       9
Gardenburger Portabella
Veggie Burger, 1 patty                  1       4
Hilary's Kimchi Veggie
Burger, 1 patty, GF                     2       3
Hilary's Spicy Veggie Sausage,
1 piece, GF                             2       3
Hilary's World's Best Veggie
Burger, 1 patty, GF                     0       4
[check] Lightlife Garden
Veggie Tempeh Burgers, 1 patty          2       9
[check] Lightlife Gimme Lean
Beef, 2 oz                             <1       8
[check] Lightlife Smart Menu
Veggie Meatballs, 3 pieces              1      13
[check] Lightlife Smart Tenders
Savory Chick'n, 3 pieces                0      18
Morning Star Farms Bacon
Strips, 2 strips                        0       2
[check] Morning Star Farms
Buffalo Chick Patties, 1 patty          2       9
[check] Morning Star Farms
Grillers Crumbles, 1/2 cup             <1       9
Morning Star Farms Maple
Flavored Sausage Patties,
1 patty                                 2       8
Morning Star Farms Veggie
Dogs, 1 dog                             2       7
[check] Nate's Meatless
Meatballs, Zesty Italian,
3 meatballs                             1      10
[check] Organic Sunshine
Burger, Barbecue, 1 patty, GF           3       9
[check] Quorn Chik'n
Tenders, 1 cup, GF                      1      10
Sweet Earth Benevolent Bacon            2      10
Sweet Earth Harmless
Ham, 1.8 oz                             2      14
[check] Trader Joe's
Chickenless Crispy
Tenders, 3 oz                          <1      11
Trader Joe's Meatless
Breakfast Patties, 1 patty              0       7
Yves The Good Dog, 1 dog                0       7
Yves Veggie Ham, 5 slices              <1      12

Note: g=gram, mg=milligram, satfat=saturated fat, carb=carbohydrates,
DV=Daily Value, GF=Gluten Free. Daily requirement based on 2,000
calorie/day diet. Source: product labels and company websites.


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Title Annotation:Restaurant Guide
Publication:Environmental Nutrition
Geographic Code:1USA
Date:Mar 1, 2018
Words:1702
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