Your health: Go meatless today

Meatless Mondays

Meatless Mondays is a grass-roots food movement picking up steam. What started as a public health initiative in 2003 to reduce meat consumption in America has now been embraced by schools, colleges and hospitals, The Washington Post says.

The nonprofit Monday Campaigns developed the Meatless Monday campaign in partnership with the Johns Hopkins Bloomberg School of Public Health and the Johns Hopkins Center for a Livable Future. The initiative was based on the Healthy People 2010 report's recommendation.

Dr. Robert Lawrence, director of the Johns Hopkins Center for a Livable Future, credits meat and high-fat dairy as the source of nearly all saturated fat in the American diet.

Research indicates that for those who battle high cholesterol levels, high blood pressure, heart disease, diabetes and cancer, a diet rich in whole grains, vegetables, fruits and nuts can aid in reversing the symptoms.

Possible processed

Some processed foods are OK for you, but according to The Washington Post they can pack a nutritional wallop, and most are pretty easy on the wallet.

Yogurt: The process that makes yogurt is probably also what makes it so good for you. In addition to the calcium and protein, vitamins and minerals yogurt delivers, the active bacteria cultures that give it its tangy taste are probiotics that provide digestive benefits.

Canned beans: Beans are an excellent source of protein (especially for those who don't eat meat) and fiber. Sure, you can buy, dry and soak them. But you can't beat the convenience of canned.

Jarred spaghetti sauce: The process of cooking actually improves the quality of the antioxidant carotenoids that give tomatoes their color. Weaver points out that such sauces usually are seasoned with herbs, which add vitamins and minerals.

Oatmeal: Steel-cut or simply rolled, processed oats are excellent sources of dietary fiber and can help lower your cholesterol.

Canned salmon: We're all supposed to eat more fish — at least two 4-ounce servings a week, according to federal dietary guidelines — and fatty, cold-water fish such as salmon and tuna are tops because of their omega-3 fatty acids.

Peanut butter: Another great source of protein and heart-healthy fats, this tasty, versatile spread is best when made simply with finely ground peanuts.

Frozen vegetables: Vegetables harvested at their peak and immediately frozen retain all their nutritional value, allowing us to enjoy vegetables' benefits year round.