The nutrient information provided after each recipe is based on a single serving. There is no reason you need a serving of the size indicated in the recipe. Just remember that if you choose to eat more or less than a single serving, your nutrient intake will vary accordingly.
We have used the Nutritionist IV computerized data base (version 1.0, 1992, N-Squared Computing, San Bruno, CA), supplemented with additional information when appropriate, to calculate the nutrient information. It provides a very good estimate of nutritional content, but it is not exact. Medium onions will vary in size from one to the other, and a cup of flour may be packed more or less full. Plant varieties, growing and storage conditions, etc., can all affect the nutritional content of foods. Be confident in the nutrient information as a good guide, but do not get hung up on exact numbers. Nutrient needs vary from person to person in any case.
A few points should be noted to help you make better use of the nutrient information provided:
A few words about fat...
As discussed elsewhere, soybeans have fat. Even so, almost all of these recipes can easily fit into a low-fat diet. If you are concerned about keeping the fat content very low, select recipes that are based on TSP, which is virtually fat-free. You can also use reduced-fat tofu and soymilk but, if you do, note that some of these products are also lower in protein and other nutrients. Check the nutrition facts label to find out what you are getting.
...and sodium
Most of the sodium in our diet comes from processed foods. Unless otherwise specified, we have not used low-sodium products in the nutrient analysis. You can greatly lower the sodium content of recipes by purchasing low-sodium canned goods and baking powder, by using salt-free seasonings, and by preparing ingredients at home rather than relying on processed foods.
For example, when a recipe calls for canned soybeans, you can substitute home-cooked soybeans or low-sodium canned beans. You can also rinse regular canned beans under running water for a full minute and reduce their sodium content by about 40%.
Sometimes choosing a different, but similar, recipe will help you lower the sodium. Make the from-scratch Vanilla Pudding rather than the Instant Pudding that requires a box of pudding mix. Instead of using the taco seasoning packet and meat analog called for in the Taco Salad, top your salad with the mixture from the Tacos with Beans recipe, made with TSP and low-sodium canned products.
Abbreviations
| In recipes | |
| lb | pound |
| oz | ounce |
| pkg | package |
| Tbs | tablespoon |
| tsp | teaspoon |
| " | inch |
| In nutrient information | |
| carb | carbohydrate |
| g | gram(s) |
| mg | milligram(s) |
| pro | protein |
| sat fat | saturated fat |
Equivalents
1 can (15 oz) beans = about 1-1/2 cups cooked dried beans
8 oz regular tofu = about 1 cup mashed tofu
1 pkg (10.5 oz) silken tofu = about 1 cup mashed tofu