Chapter 6

List ten of your favorite protein-rich foods and find out the actual protein contents using the USDA National Nutrient Database, http://www.ars. /Services/docs.htm?docid=8964. How easy is it for you to get all the protein you need? Are there some protein-rich food choices that you need to replace with a lower saturated fat alternative?

Design a more plant-based menu for a day that you are willing to follow. Make sure it is balanced and has variety. Give examples of the micronutrients (other than protein) the foods contain in appreciable amounts.