Prepared meat alternatives, such as vegetarian hotdogs, hamburgers, chicken patties and nuggets, cold cuts, ground beef, and sausages can be found in regular grocery stores and health-food stores. Most of these products contain textured vegetable protein (TVP), which is made from gluten (wheat flour protein) and soy products. They are typically low in fat, especially saturated fat, and calories and are cholesterol-free.

While prepared meat alternatives are one way to replace meat in the diet, other foods can also be used. Beans, tofu, tempeh and seitan (wheat gluten) can be used to give dishes a hearty flavor and interesting texture.

Beans are very nutritious. Not only are they low in fat and high in protein and fiber, but they are also an excellent source of complex carbohydrates and trace minerals. There are many types of beans and they can be used in a variety of dishes.

Tofu is a soft bean curd that resembles cheese and is made from the milk of soybeans. It is ready to eat out of the package, but can be grilled, fried, baked, boiled, steamed, scrambled, barbecued, marinated or crumbled. It can be blenderized and used as a base in sauces, soups and dressings. It has a mild taste and picks up the flavor of whatever you mix or cook it with. It makes a good replacement for meat, chicken, eggs, milk or cheese.

Tempeh is a fermented soy product. It has a dense chewy texture and a meaty flavor. It can be used to replace meat or chicken in any recipe. Foods containing soy protein, such as tofu and tempeh, have been shown to help reduce the risk of heart disease, some types of cancer and osteoporosis. Soy foods also contain complete proteins.

Seitan or wheat meat is made from wheat gluten. It has the protein content, texture, appearance and taste of meat. It can be used in your favorite recipes to replace any type of meat or poultry with little to no adjustment. Seitan is virtually fat-free and cholesterol-free.

Going meatless is a lifestyle change, but the health benefits far outweigh any inconvenience. The three leading causes of death (heart disease, cancer and stroke) have been linked to diet. The typical Western diet is too high in animal protein, saturated fat and cholesterol. A change to a more plant-based diet can help reduce the risks of these life-threatening diseases.

One of the factors that contribute to heart disease and stroke is an elevated blood-cholesterol level. Diets high in saturated fat and cholesterol have been linked to high blood-cholesterol levels. Vegetarians have reduced intakes of saturated fats and cholesterol, and therefore lower rates of heart disease and stroke. Additionally, vegetarian foods are rich in dietary fiber, which has been shown to reduce blood-cholesterol levels.

Cancer is one of the most feared diseases but it is potentially preventable. At least 35 percent of cancers are due to dietary factors. A vegetarian diet can help prevent cancer. Studies have shown that vegetarians are nearly 50 percent less likely to die from cancer than meat-eaters.

Meat products are generally high in fat and have no fiber. Both of these factors have been identified as a link to breast and colon cancer. Vegetarian foods are generally low in fat and high in dietary fiber, therefore they are cancer-preventive. So, for the health of your family and yourself, why not make the transition and go meatless?