Diet FAQs

25 Grams of Soy a Day the Veggie Patch Way…

                  The Natural Way to Help Lower Cholesterol

7 - Day Sample Meal Planner

Day 1     28 grams soy protein       Total Calories:  959              Fat (g):  31 

Monday

Breakfast:       1 cup cooked oatmeal made with 8 oz. plain or vanilla soymilk (7 g)

Lunch:             VeggieRound on whole grain bread, with veggies and light mayonnaise or balsamic vinegar dressing (4g)

                        8 oz. chocolate soymilk (7)

Dinner:            Chick’n Parmesiana* (1 serving), made with Chick’n Veggie Cutlets (8)

Day 2     27 - 36 grams soy protein     Total Calories:  574          Fat (g):  17 

Tuesday

            Breakfast:       Chocolate Peanut Butter Jammer Soy Shake: (23 -32)

Ingredients:       8 oz. chocolate soy milk (7)

1 ounce plain soy protein isolate powder (16 - 25)

2 tsp. peanut butter

*Put in a blender with ice and blend until smooth

            Lunch:             5 Spinach Veggie Nuggets (4)

                                    1 cup black bean soup

Day 3    28 grams soy protein             Total Calories:  594           Fat (g):  15 

Wednesday

            Lunch:             Texan Style Burger (with Garlic Portabella Burgeriffic)* (16)

            Dinner:            1 cup cooked spaghetti with 5 Veggitinos and ½ cup marinara sauce (12)

Day 4   34 grams soy protein           Total Calories:  541              Fat (g):  18 

Thursday

            Breakfast:       Breakfast sandwich made with 2 Veggie Patch Meatless Breakfast Patties (10),

                                    1 slice cheddar soy cheese (4) on a wheat English muffin

            Snack:             4 ounces soy yogurt (5)

                                    1 ounce roasted soynuts (15)

Day 5   25 - 28 grams soy protein      Total Calories:  660           Fat (g):  13

Friday

            Lunch:             5 Chick’n Veggie Nuggets, 1 cup baked sweet potato fries with non-stick cooking

                                    spray (10)

            Dinner:            1 serving Wow It’s Not Chicken (10 – 13) & 1 cup stir fry veggies (10 – 13) with 1/3

                                    cup frozen green soybeans (5)               

Day 6   29 grams soy protein           Total Calories:  781              Fat (g):  26

Saturday 

            Breakfast:       2 ounce cinnamon raisin bagel with 2 TBSP. soynut butter (8)

                                    8 ounces vanilla soymilk (7)

            Lunch:             4 Buffalo Wings Spicy Soy Snack (10) and 3 Broccoli Veggie Nuggets (3)

                                    with 2 TBSP. light blue cheese dressing, 1cup mixed green salad

Day 7    29  grams soy protein                     Total Calories:  326              Fat (g):  14

Sunday

            Dinner:            Vegetarian Fajita made with 1 serving Wow It’s Not Beef (13) ½  cup sautéed pepper

                                    and onion strips, ¼ cup soy mozzarella (4), 8 ounce flour tortilla and 2 ounces Tempeh

                                    (12)

Products that are italicized represent Veggie Patch™ food products. Menu suggestions with a * are located at Veggie Patch website “Recipe Section”.

Source: FoodTech International, 2003.  Nutrient Database Laboratory, USDA Food Composition Data, Foodworks Nutrient Analysis Software 4.0, manufacturer’s nutrition labels.

Total soy protein, calories and fat content serve as estimations.  Values will vary from manufacturer to manufacturer.

Soy in Children’s Diets

Is soy safe for children to consume?  I have read some literature indicating soy may not be advisable for children because of the naturally occurring hormones.

Soy Consumption in Childhood

Safe and effective levels of soy, and its naturally occurring hormones, for children have not been established. There is only limited data available concerning potential benefits or adverse effects of soy consumption in children.  In infants and children, consumption of soy-based formulas and soy milk can lead to exposure of high levels of naturally occurring hormones called “phytoestrogens”. High levels of phytoestrogens may protect against chronic diseases, such as heart disease, certain cancers and osteoporosis. However, most of the promising human research has been related to adults and not children. Thus far, there have been no conclusions that soy-based infant formulas pose any abnormal pubertal development problems.  In fact, many studies have reported that soy may protect against hormone-dependent diseases such as breast and prostate cancer, especially when consumed during adolescent years. 

According to the United Soybean Board, little is known about soy consumption in U.S. children.  However, it has been reported that in Japan, the average daily soy intake is approximately 65 grams per person and 36-45 grams per person in China.  These levels have not posed any adverse effects on children in these countries.

Nutrient Quality of Soy Protein in Children’s Diets

Soy protein has the protein quality equal to that of meat, eggs and milk.  Soy is the only plant source of protein that provides all of the essential amino acids. This means that soy products can be used as the major or even sole source of protein for children. In fact, as little as 1 soy burger or patty, ½ cup of soybeans or tofu, or ¼ cup of soy nuts can supply over 1/3 of a 7 – 10 year olds protein needs and approximately 40 percent of a 4-6 year olds needs.  The US Department of Agriculture has recently ruled that there is no limit to the amount of soy protein used in the school lunch program. This means that soy-based products can be used instead of meat products and thus improve nutritional quality of entrees.

Soybeans and soy products are usually low in saturated fat and cholesterol and are a good source of iron and calcium.  Fortified soymilk and cow’s milk have similar levels of vitamins B12, D and riboflavin.

Soy protein has been reported to help lower LDL cholesterol (bad type) and triglycerides and raise HDL cholesterol (good type) in children with high cholesterol.  Total or partial replacement of full fat meat and dairy products with soy-based products can also help decrease the total fat, saturated fat and cholesterol content of children’s diets.  This move may help children meet the US Dietary Guidelines and decrease the alarming rate of childhood obesity in the United States.

Nutritional Recommendations

In general, most Americans consume protein in excess of the Dietary Guidelines.  The USDA has designed a Food Guide Pyramid for both young children ages 2-6 and adults, as well as one for vegetarians. These are great tools designed to help both adults and children achieve a healthy, balanced diet.  Becoming familiar with serving sizes of all of the major five food groups is the key to consuming safe levels of nutrients.