Friday, December 5, 2014

Healthy Substitutions

As promised by the Fat To Fit Radio Show...

Healthy Substitutions

       Higher Fat Foods
          Lower Fat Alternatives
Fruit canned in heavy syrup

Fruit canned in its own juices, water, or fresh fruit
Ground beef

Extra lean or lean ground beef, chicken, or turkey breast (make sure no poultry skin has been added to the product)
Lettuce, iceberg

Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach, or watercress

Reduced-calorie mayonnaise-type salad dressing or reduced-calorie , reduced fat mayonnaise
Meat as the main ingredient

Three times as many vegetables as meat on pizzas or casseroles, soups, and stews
Milk, evaporated

Evaporated skim milk
Milk, whole
Reduced-fat or fat-free milk

Oil-based marinades

Wine, balsamic vinegar, fruit juice or fat-free broth
Pasta, enriched (white)

Whole-wheat pasta
Rice, white

Brown rice, wild rice, bulgur or pearl barley
Salad dressing

Fat-free or reduced-calorie dressing or flavored vinegars
Seasoning salt, such as garlic salt, celery salt or onion salt

Herb-only seasonings, such as garlic powder, celery seed, or onion flakes, or use finely chooped herbs, or garlic, celery or onions
Soups, creamed

Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes, tofu for thickening agents
Soups, sauces, dressings, crackers, or canned meat, fish, or vegetables

Low-sodium or reduced-sodium versions
Sour cream, full fat

Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt
Soy sauce

Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce

In most baked good you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg, or cinnamon

Pureed fruit, such as applesauce, or low-calorie, sugar-free, syrup
Table salt

Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends

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