Swap in beans or lentils at your next meal

Canada's food guide encourages choosing protein foods that come from plants more often. Beans, peas, lentils, tofu, nuts and seeds can provide more fibre and less saturated fat than other protein foods, which can be good for your heart. Beans, lentils and other legumes are also inexpensive protein foods.

You don't need to go fully plant-based. Start with one swap:

• Beans in a burrito
• Lentils in a soup, stew or casserole
• Lentils in place of some of the ground meat in shepherd's pie or pasta sauce
• Tofu in a vegetable stir-fry
• Chickpeas in tacos or tossed on a salad

Canned beans and lentils are already cooked and ready to use. Choose low sodium versions, or rinse and drain them to reduce the sodium.

One heads-up: many simulated meat products are highly processed and can add extra sodium or saturated fat. Check the food label before you buy.

Try this today: Open a can of chickpeas or lentils, rinse them, and add them to whatever you're making for lunch or dinner.

Sources

• Canada's food guide: Eat protein foods (opens in a new tab)
• Canada's food guide: Eight canned foods to keep on hand (opens in a new tab)
• Canada's food guide: Healthy eating on a budget (opens in a new tab)