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<![CDATA[Everything You Need to Know About Soy]]>

Soy 101
All soy products are made from soybeans, mostly grown here in the United States. You can buy whole soybeans dried or canned, or in the produce section or freezer aisle as edamame, the common name for soybeans picked before they’re fully mature. (Edamame can be purchased either in pods or shelled.)

Beyond whole beans, soy takes on a number of different guises. Roasted soybeans are sold as soy nuts or ground into soy nut butter. Soybeans can be soaked in water, cooked, and filtered to make soy milk and soy yogurt. Adding a coagulant to soy milk curdles it, producing tofu, which ranges in texture from "silken"(very soft) to "extra firm,"depending on how much liquid is removed. Soybeans can also be fermented into a paste called miso (the base for miso soup) or a cake or patty called tempeh, which is often used in place of meat in sandwiches or grilled and eaten on its own. Finally, soy can be found in many packaged foods—such as frozen meatless burgers, cereals, and energy bars—often in the form of "soy protein isolate,"meaning it’s mostly the protein from soybeans you’re getting.

The power of soy
Soy’s biggest nutritional claim to fame is its complete protein, one of the only plant proteins that contains all nine essential amino acids our bodies need from our diets to function properly. This makes it an ideal substitute for meat, poultry, and eggs. In fact, a half cup of cooked soybeans supplies about one-third of your necessary daily protein, for a mere 149 calories (versus about 230 for one serving of cooked ground beef). That protein and the fiber it contains make it incredibly filling. Plus, soybeans are cholesterol-free and lower in heart-unhealthy saturated fat than meat and dairy.


Next Page: How to eat soy and like it

Soy also packs a number of phytochemicals, including isoflavones, which may work together to help fight conditions like cardiovascular disease, osteoporosis, and breast cancer. (Though you might have heard that women with a history of breast cancer should avoid soy, recent research suggests that’s probably not necessary, says Karen Collins, RD, nutrition adviser to the American Institute for Cancer Research.) To score soy’s benefits, get up to three servings a day, mostly from less processed forms like soybeans, soy milk, soy nuts, and tofu. "When soybeans are eaten close to their original state, you get more of their good-for-you attributes,"says Dawn Jackson Blatner, RD, author of The Flexitarian Diet.

You may get slightly more nutrients from fermented soy foods like miso and tempeh, since the fermentation process can make those nutrients more absorbable by the body, says Blatner, but all forms of the legume deserve a place on your plate. Two exceptions: First, avoid soy isoflavone supplement pills and powders. Research hasn’t yet determined how much of it’s safe to take, says Collins. Plus, unlike whole soy foods, they don’t give you the full range of phytochemicals and other nutrients, such as B vitamins, which help with bodily processes like metabolism and keep your DNA healthy. And though foods made with soy protein isolate (like soy burgers and soy dogs) do usually pack less saturated fat than their meat counterparts, they also tend to be loaded with sodium and additives, so don’t make them a staple.

Easy ways to eat soy
Look for simple places to swap soy in for other foods and drinks. Snack on soy nuts instead of cheese; use soy nut butter instead of peanut butter for a change of pace (you may not be able to tell the difference!). Soy milk is a great alternative for the lactose intolerant (just avoid sweetened ones, which pack extra sugars). Soybeans and tofu take a bit more prep, but not much. Here’s how to make them taste great, fast:

• Steam or boil edamame for 3 to 5 minutes. You can puree them into hummus instead of chickpeas, or just sprinkle the pods with sea salt, chili powder, Chinese five-spice powder, or any other spice you like, and squeeze the beans into your mouth.

• Because it’s so soft, "silken"tofu works well as a thickener for sauces, dips, and smoothies (try our Blueberry-Tofu Smoothie recipe). The denser texture of "firm"or "extra firm"tofu works best for stir-frying, grilling, or baking. Just remove extra moisture first so it’s not mushy: Lay a clean kitchen towel on a cutting board and place tofu on top. Cover with another clean towel and cutting board, then place a heavy pot on top. Allow it to rest for about 1 hour. Cut into cubes or strips and cook. Tofu will soak up the flavor of any dish it’s in; you can also marinate it as you would meat and poultry.

• Prepare whole soybeans the same way you would other beans: Cooked into soups or chili, added to Mexican dishes, or tossed cold in salads, they bring new flavor to your favorite dishes.

]]> Laura Johansen/Getty Images <![CDATA[America's Top 10 Healthiest Fast Food Restaurants]]>

Well, guess what: We surveyed the nation’s 100 largest fast-food chains, as defined by the number of locations, and found many are creating menus that look more and more like what we’d cook ourselves (if we had the time)—from nutritious soups and healthy salads to fresh whole grains and sensible desserts. Even better: They’re offering good-news Mexican, Asian, and Mediterranean fare.

Using criteria that was created with the help of our expert panel, we scored the chains on such factors as the use of healthy fats and preparations, healthy sodium counts in entrees, availability of nutritional information, and the use of organic produce to determine the 10 highest-ranking restaurants.

One big surprise: A traditional fast-food chain, McDonald’s, cracked our top 10. Sure, it’s the home of the Big Mac, but did you know it also serves a mean yogurt-and-granola parfait? Here, the standouts that are making grabbed food healthy food.

#1 Panera Bread
Over 1,230 locations nationwide (and in Canada)

This bakery-cafe-based eatery wowed our judges with a comprehensive menu of healthy choices for every meal. “Variety makes it easy for everyone to choose healthy,” praises registered dietitian and panelist Marisa Moore. What does that mean for you? For starters, you can pick from two whole-grain breads for your sandwich and have an apple with it instead of chips (though the chips are fine, too—they can be baked!). Half-size soups, salads, and sandwiches make it a cinch to control portion size. Also, most of the chicken is antibiotic- and hormone-free, a rarity for large chains.

Panera also won top honors for kid fare, dishing out RD-approved crowd-pleasers like squeezable organic yogurt, PB&J (with all-natural peanut butter), and grilled organic cheese on white whole-grain bread.

We love: Delicious, nutrient-packed combos like a half–Turkey Artichoke on focaccia bread with a bowl of black bean or garden vegetable soup.
Danger zone: Sticky buns and cheese danishes are on display at the counter.

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#2 Jason’s Deli
206 locations in the West, Midwest, Mid-Atlantic, South

How did this up-and-comer snag second place? Largely because of its devotion to organic food: About one-fifth of all its ingredients are organic, from blue-corn tortilla chips and whole-wheat wraps to field greens and spinach. Plus, its creative salads—like the Nutty Mixed-Up Salad with organic field greens, grapes, chicken breast, feta cheese, walnuts, dried cranberries, pumpkinseeds, raisins, and organic apples—make you actually want to order the greens.

Our judges applauded the portion-control option: Reduced sizes of, say, a stuffed baked potato, are $1 less. Jason’s menu also highlights ultrahealthy sandwiches and provides the nutitional info.

We love: Being able to build any sandwich on an organic whole-wheat wrap.
Danger zone: High-sodium counts on some sandwiches; if sodium is a concern, stick to the ultrahealthy choices.

#3 Au Bon Pain
280 locations nationwide

A pioneer in healthy fast food, Au Bon Pain serves up sandwiches, soups, salads, and hot entrees made with whole grains, veggies, and hormone-free chicken.

New this year: Portions, a 14-item menu of nutritious small plates—from appetizers like apples, blue cheese, and cranberries to salads like chickpea and tomato—all of which are less than 200 calories. Another impressive feature: Au Bon Pain provides on-site nutritional information via computer kiosks, so before you even order you know each option’s calories, fat, and sodium. “It’s a great way to empower customers,” praises judge Amy Jamieson-Petonic.

We love: Yummy low-cal soups, from Jamaican Black Bean to Fire Roasted Exotic Grains and Vegetables.
Danger zone: The sodium counts can get high if you don’t pay attention.

#4 Noodles and Company
204 locations in West, Midwest, South

Noodles and Company isn’t your typical greasy Asian food-court joint. In fact, it goes beyond Asian fare and cuts out the grease (only healthy soybean oil is used in sauteing). Here, you choose from three food types: Asian, Mediterranean, or American, then within each style, pick from four noodle bowl options. Lean proteins—hormone- and antibiotic-free chicken, beef, shrimp, and organic tofu—can be added, too.

The result? Tasty combos like Japanese Pan Noodles with broccoli, carrots, shiitake mushrooms, Asian sprouts, and sauteed beef. Also key: “You don’t have to chow down on a giant bowl of noodles. You can opt for a small portion,” says judge Frances Largeman-Roth, RD, Health’s Senior Food and Nutrition Editor. The small Bangkok Curry bowl has just 250 calories.

We love: The whole-grain linguine—usually hard to find when eating out.
Danger zone: The desserts. The only options are two kinds of cookies and a Rice Krispy Treat bar that checks in at 530 calories and 19 grams of fat!

#5 Corner Bakery Cafe
111 locations in West, Midwest, Mid-Atlantic, South

What sets Corner Bakery apart? A fantastic breakfast menu, which is rare in the quick-serve world. We love the Farmer’s Scrambler: eggs scrambled with red and green bell peppers, red onion, mushrooms, potatoes, and Cheddar cheese. (It’s only 260 calories when ordered with egg whites.) There’s also Swiss oatmeal, a chilled European breakfast cereal made with rolled oats, green apples, bananas, currants, dried cranberries, low-fat yogurt, and skim milk.

But Corner Bakery also has healthy salads, sandwiches, and soups made with whole grains, fresh, lean meats, and vegetables, as well as great portion-controlled combinations that make limiting calories a no-brainer.

We love: Healthy oven-roasted chicken that comes on most pastas and salads.
Danger zone: You have to go to their Web site to get nutritional info.

#6 Chipotle
800+ locations nationwide

Buffet-style Chipotle gives every customer complete control over her burrito, taco, or salad. (Take that, Taco Bell!) And you get to build it with fresh, local ingredients. In fact, Chipolte won high marks for its commitment to organics, hormone- and antibiotic-free meats, and produce sourced from local suppliers, which is revolutionary in a chain this big. Many of its entrees can be low-sodium, if you choose add-ins such as the fajita veggies and green tomatillo salsa.

We love: Burrito Bowls, which let you skip the tortilla—and the extra carbs.
Danger zone: The dark side of a buffet is that you can go wild. So you have to go light on cheese and sour cream.

#7 Atlanta Bread
106 locations in 24 states (Southeast, West, and North)

Someone at Atlanta Bread must be a Seinfeld fan: There are muffin tops (half the size of regular muffins) on its breakfast menu—the low-fat pumpkin muffin top has only 200 calories, compared with 320 to 640 calories for regular-size muffins. But this chain’s got more going for it than skinny muffins. This innovative bakery also features whole-grain bread, fresh sandwiches (including paninis), and hearty, healthy soups and salads. It earned high marks for great sides, too, including fire-roasted black bean and corn salad.


We love: The entree salads like Salsa Fresca Salmon Salad: grilled wild Alaskan salmon filet on greens with fire-roasted black bean and corn salsa and a pineapple-mango vinaigrette.
Danger zone: Pasta entrees at some locations are offered with bread … that’s a whole lotta carbs!

#8 McDonald’s
14,000 locations nationwide

Among the big burger-based chains, McDonald’s is leading the way in overhauling its menu to offer more heart- and waist-friendly fare. Take the Happy Meals, which you can order with a side of apple dippers (with low-fat caramel) instead of fries and low-fat milk or fruit juice instead of soda. (Now the trick is just getting your kid to go for them!) And if you’ve gotta have fries, McDonald’s are made in a healthy canola-blend oil and come in at just 230 calories for a small.

The Grilled Chicken Classic sandwich and wraps are healthy choices, too (just skip the mayo or sauce). So is the salad with Paul Newman low-fat balsamic vinaigrette. Registered dietician Moore notes that an Egg McMuffin, at 300 calories, is a smart alternative to other “calorie-laden biscuit breakfasts.” And our whole panel commends McDonald’s for spelling out the nutritional information right on the back of its tray liners.

We love: The chain’s 260- to 270-calorie Snack Wraps (choose grilled chicken) for protein without a lot of unwanted carbs.
Danger zone: Although McDonald’s made our list, this is still the land of supersizing and giant sodas. It’s up to you to request a small.

#9 Einstein Bros. Bagels
649 locations nationwide

OK, we all know that bagels are pretty high-carb, but slathering cream cheese or butter on them is what really gets you into trouble. No worries at this chain: Einstein Bros. offers healthier alternatives like reduced-fat shmears, hummus, and peanut butter—a great way to add healthy fat to breakfast (or lunch). It also serves a Good Grains bagel that has an impressive 4 grams of fiber.

In the mood for a salad? You can order any in a half-size. For kids, our panel of judges gave a thumbs-up to the bagel dog (picture a Pig-in-a-Blanket with bagel-style bread as the “blanket”) and a fruit salad upgrade.

We love: The high-fiber Veg Out on a sesame seed bagel.
Danger zone: “Overstuffed” size sandwiches are a calorie nightmare.

#10 Taco Del Mar
270 locations in 22 states

You may have noticed that Baja-style Mexican cuisine—think: fresh ingredients and fish instead of beef and chicken—is a growing trend. Whole grains are easy to get here, with whole-wheat tortillas available as an alternative in burritos. The chain gets high marks for its new 320-calorie chicken burrito, available at most locations. Our judges were also impressed that Taco Del Mar banned lard from its beans and bakes its fish and taco shells instead of frying them.

We love: The 460- to 555-calorie Mondito-size burrito, which fills you up but keeps fat and sodium in check.
Danger zone: The breakfasts. In particular, steer clear of the Mondo Breakfast Burritos, which are more than 1,000 calories.

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