Making Meatless HealthyA healthy diet depends more upon what you DO eat than on what you DON’T eat. A variety of whole grains, vegetables and fruits hould be the base of your diet.So you’ve decided to re­duce the meat in your diet. You’re not alone. A 1997 survey by the Vegetarian Resource Group estimates that five percent of Americans have stopped eating red meat. Another two ­percent don’t eat poultry. And many more of us are including  meatless or reduced-meat meals in our daily menu planning.What are you eating in place of meat? When you cut meat from your diet, you need to be smart about replacing it with the right foods. The basic dietary guidelines still apply: eat a lowfat diet rich in fruits and vegetables, whole grains, and lowfat dairy products. Follow these tips for a healthful, meatless or less-meat life-style:Keep Watching What You Eat!You may be skipping the sausage or bacon at breakfast, but if you replace it with an egg and cheesebiscuit or a cinnamon roll, you won’t be helping your heart much. A stuffed potato may be the meatless choice at lunch, but a Wendy’s baked potato with sour cream and chives has nearly as much fat as a hamburger with all the trimmings. That’s not even counting the margarine you may add to the potato. The best potato stuffers are vegetables, salsa and lowfat salad dressings.To Fish or Not to Fish?Fish is a very good source of omega-3 fatty acids, which may help prevent heart disease. It also provides protein. But don’t be fooled into thinking that fried fish is better for you than red meat. A McDonald’s Filet-O-Fish sandwich has 26 grams of fat, almost twice as much as a cheeseburger. Fish is best when baked, grilled or broiled, rather than fried.Choose Your Dairy Foods WiselyDairy foods provide protein as well as other important vitamins and minerals. But cheese, whole milk, butter, sour cream and egg yolks give you saturated fat and cholesterol, just like red meat does. Choose skim milk, egg whites, lowfat or nonfat yogurts and cheeses. Beware of reduced-fat versions that are not lowfat.Learn About BeansBeans are great meat substitutes with high protein and iron. Their high fiber is a plus, as is their ab­sence of saturated fat and cholesterol. Beware, some bean dishes are seasoned with animal fat. Use herbs and spices like chile peppers, chili powder, oregano, cumin or garlic for flavor, instead of fat.Eat Your Veggies and Fruits too!Whether you go meatless or not, it is important to eat a variety of vegetables daily. They not only supply protein, vitamins, minerals and fiber, but also phytochemicals that you can’t get by popping a supplement. As a snack or dessert, fruits give you vitamins, minerals, phytochemicals, fiber... and help satisfy your sweet tooth.Build Meals Around Whole GrainsRice, barley, whole wheat and other grains provide protein, iron, vitamins, minerals and fiber. Remember, you need more servings from this group – 6 to 11 – than from any other. It is important to try new foods and add them to your dinner table. Most supermarkets carry a variety of veggie burgers and other meat alternatives. Nature offers foods in many colors, tastes and textures. Try them all! • By Hollis Bass, MEd, RD.