What to Eat If You Can't Have Wheat Or Meat

Visit www.tops.org to check out our new Vegan Mix and Match menus!

WHAT TO EAT

if YOU CAN’T HAVE WHEAT or MEAT Vegan Mix and Match Menus to the Rescue!

hether you consider yourself a master of the Food Exchange Wsystem, or you’re new to tracking your foods, discovering you have special dietary needs after eating one way your whole life cer- tainly can be challenging! We’re here to help.

TOPS now offers a variety affordable, easy-to-find and that the vegan menus have a of menus, with meat-free, lac- delicious foods, many of which different number of exchanges tose-free, gluten-free and can already be found in your at each calorie level. Vegans other options, for members pantry. You get to choose the get their nutrition from following many different diets. ones you like best. non-animal sources and for In addition to the recipes we Without further ado, we’re that reason, the combinations include in each issue of TOPS pleased to announce a new of nutrients and exchanges News, these menus will help resource for our members: are different. So, simply re- inspire you to eat healthier— Vegan Mix and Match menus! count your exchange cards ac- whatever your needs. Check them out online by vis- cording to the handy chart Following a special diet iting www.tops.org. included with the vegan doesn’t have to mean the end If comparing side by side menus online. of flavor and convenience. Our with our standard Mix and Still have some questions?

Mix and Match menus feature Match menus, you’ll notice Let’s address a few. ARNOLD-MORA, TOPS STAFF PATRICIA

(Rev. 3/16) © 2016 by TOPS Club Inc. Q How do I get enough protein if I can’t eat meat? While it’s true that animal products are rich in protein, vegetarian and vegan diets can provide protein from non-animal sources. Rather than grabbing a drumstick, use your protein card for a serving tempeh tofu nut of tempeh, tofu or nut butter. butter

Q What if I can’t have gluten? These days, there’s a variety of gluten-free items available in gro- cery stores. If you prefer to swap a gluten-free version of your favor- ite bread product, you can do that and the exchanges will remain the same. There are also naturally 100% sweet rice gluten-free starches, like 100% corn tortillas, sweet potatoes and rice, corn potatoes that are delicious—and nutritious. tortilla

Q What do I do with my milk card? This one is easy! Just use it the same way you would have with reg- ular Mix and Match menus. Swap your animal-based dairy products for one of the many vegan-friendly soy soy rice milk substitutes. Try soy milk or soy milk yogurt milk yogurt, or rice milk.