Soy-Rich FoodsGood nutrition is important at any age

SOY-RICH FOODS

Tips to add soy-rich foods to your daily food choices:

Eating soy-rich foods can benefit your health.

Soy is found in tofu, edamame, soy nuts, soy beverage, and tempeh. Try adding more soy-rich foods into your diet.

Use edamame in salads or soups, or eat from the pod

Substitute tofu or tempeh for the ground meat you would normally use in chilli, stir-fries, tacos, or spaghetti sauce

Add soy beverage or silken tofu to your smoothies

Add soy nuts to homemade trail mix or salads

Purchase meat substitutes made with soy (e.g., burgers)

Soy and soy products are great sources of protein, iron, fibre, calcium, zinc,

and B vitamins. Soy can be used as a healthy meat

substitute.

SOY PROTEIN

Aim for 20 grams of protein at each meal. Approximate values:

Brought to you by the Nutrition & Aging Lab at the University of Waterloo.© R. Donnelly, C. Wei, V. Trinca, & H. Keller 2020, version 3

Learn more! Explore helpful resources and tools at: food-guide.canada.ca

Sources of soy protein Serving size Protein (g)Tempeh 1 cup 31

Tofu 1 cup 20

Cooked edamame 1 cup 17

Soy nuts ¼ cup 17

Roasted soybeans ¼ cup 15

Soy beverage 1 cup 8

SOY BEVERAGE

Soy beverage is preferred to other non-dairy beverages because it is the highest source of protein, with lower fat and sugar content.

Beverage* (1 cup)

Calories (kcal)

Protein (g)

Fat (g)

Carbs (g)

Sugar (g)

Soy 100 8 4 8 4

Hemp 100 4 6 8 6

Oat 130 4 2.5 24 19

Almond 50 1 2.5 6 5

*This data is not representative of all brands. Read the Nutrition Label on each product to choose a beverage that is right for you.

UnLockFood. 2019. Understanding non-dairy beverages. Available from: https://www.unlockfood.ca/en/articles/allergies-and-intolerances/understanding-non-dairy-

beverages.aspx [accessed 1 May 2020].