5 Ways to Add Soy to Your Diet

Swap Soy Milk for Cow's Milk

Fortified soy milk can be used in place of dairy milk for drinking and can be included in many recipes. In fact, a one cup serving of soy milk counts as a healthy source of calcium and vitamin D.

Soy milk is also used to make soy-based coffee creamer and soy yogurt, perfect for people who want to avoid dairy products. You can also make your soy milk at home. It won't have as much calcium, but it's still good for you.

Add Tofu to Your Menu

Tofu is also called soybean curd, and it's similar to cheese in texture. There are different types—soft, firm and extra-firm.

Tofu is another excellent source of calcium and it's used as the main ingredient in a variety of main dishes, like this Sticky Baked Tofu Noodle Bowl. With a little preparation, tofu can be stir-fried, baked, grilled or used as an ingredient in many vegetarian recipes.

Eat Tempeh in Place of Meat

Tempeh is soy that has been cooked, slightly fermented and formed into cakes, often with additional ingredients like grains or other legumes. Because it's fermented, it has a different flavor—a little like mushrooms or yeast.

Tempeh has a firm texture and can be cut into pieces (like steak) or crumbled (like hamburger), so it's often used as a meat substitute. Tempeh isn't as high in calcium as tofu, but it is high in iron and protein.

Make Recipes With Edamame

Edamame is made from green soybeans that haven't yet matured. They're boiled in salt water, cooled and served as an appetizer. The cooked soybeans can also be stripped from the pods and used in salads and other dishes.

These dishes include:

• Crispy Baked Edamame (snack)

Snack on Roasted Soybeans

Soybeans that are allowed to mature fully turn a golden color. They can be roasted and served as a tasty snack (sometimes they're called "soynuts") or made into soybean butter, which can be used as an alternative to peanut butter.

Use Soy Products for Flavoring

Soy sauce and miso paste are soy products that are used to add flavor to dishes. Soy sauce is made from soy, wheat, and other ingredients.

It's best used as a condiment (and only sparsely) because it's so high in sodium. In fact, one tablespoon has over 800 milligrams. 

Reduced-sodium soy sauce is available but it's still a significant source of sodium. If you are on a sodium-restricted diet, it's best to avoid all soy sauce. 

Miso paste is made from fermented soybeans and salt, and it may have rice or barley. It's high in antioxidants, but one tablespoon has over 600 milligrams of sodium, so it's probably off-limits if you need to watch your sodium intake.