11. Find a soy product you like and eat it once a week.
Soy is a complete protein and contains omega-3 fatty acids, phytochemicals and only trace amounts of saturated fat. Some soy products also contain calcium, folate, potassium and/or fiber. Soy comes in all shapes and varieties — chances are, there is a soy product that you will like. Try edamame (young green soybeans), which are sold with or without the pod and make a great snack; soy milk (perfect in your coffee); soy-based veggie burgers; soy chips or nuts (beware of sodium); or good old tofu (blend silken tofu in a fruit smoothie, and you won’t even know it’s soy). Just as with beans, substituting soy for meat as a protein source will help reduce your intake of fat and cholesterol while increasing your fiber intake.