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" There&amp;#039;s nothing terribly wrong with eating burgers or steak, but it couldn&amp;#039;t hurt to cut back. Try a once-a-week vegetarian meal to help cut calories and saturated fat and increase your intake of fiber, vitamins, and minerals. Other potential benefits of eating vegetarian meals:   Weight loss  Better blood sugar control and blood cholesterol control  Reduced risk of complications from heart disease and type 2 diabetes  Cancer prevention  Reduced risk of hypertension   If you decide to take the meatless plunge, steer clear of this old standby: substituting cheese for meat. Cheese provides two to three times as many calories as meat (in an ounce-for-ounce replacement) and too much saturated fat and sodium. Instead, create your vegetarian meal by making the following adjustments to three popular dishes:  Casserole: Try 2 tablespoons canned beans (rinse and drain well to remove excess sodium) instead of an ounce of meat.  Salad: Toss in 2 tablespoons edamame or sweet green soybeans in exchange for each ounce of meat.  Burger: Cook up a veggie version in place of a three-ounce portion of meat.   Use these guidelines from Good Housekeeping&amp;#039;s The Supermarket Diet to choose your burger:   1 burger should be 2.5 ounces  Calories: 110 to 120  Protein: 12 g or more  Sodium: Preferably under 400 mg  Soy should be the first or second ingredient  "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/food-recipes/healthy/a16528/eat-vegetarian-meal-oct06/>