| Instead Of: | Use: |
| Bologna, Salami, Hot Dog | - Sliced turkey breast
- Sliced chicken breast
- Marinated tofu slices
- Marinated and baked pork tenderloin
- Spicy tempeh slices
|
| Bread Stuffing From Mix | - Brown rice with seasoning
- Bulgur, Couscous or Oatmeal with seasoning
|
| Butter, Margerine (as a spread) | - Fruit preserves
- All natural sprays
- Butter sprinkles
|
| Butter, Margerine, Oils, Lard (in cooking) | - Nonstick pan
- Nonstick vegetable spray
- Vegetable broth
- Virgin olive oil, Canola, Sesame Oil (sparingly)
|
| Cream | - Skim milk
- Evaporated skim milk
- 1% Lowfat milk
|
| Cream Cheese | - Blended nonfat cottage cheese
- Lowfat cream cheese
- Lowfat ricotta
- Blended lowfat ricotta and nonfat yogurt
|
| 4% Creamed Cottage Cheese | - Nonfat cottage cheese
- 1% Lowfat cottage cheese
- Lowfat ricotta cheese
|
| Cream Sauces for Pasta | - Marinara, clam or tomato suace w/no meat
- Blended nonfat yogurt, lemon, garlic & Parmesan
|
| Cheese, hard or semi-soft | - Lowfat cheese
- Nonfat cheese
- Part-skim mozzarella or ricotta
- Lowfat soy cheese
|
| Chili Con Carne | - Chili with ground turkey breast
- Vegetarian chili
|
| Cold Cereals, commercial (flakes, puffs, crisps) | - Grapenuts, All-Bran
- Shredded wheat, regular and spoon size
- Wheatabix
|
| Crackers, high-fat | - Crackers, nonfat or lowfat
- Brown rice cakes
- Wholewheat matzo crackers
|
| Croissants, Doughnuts, Danish | - Lowfat wholegrain muffins
- Wholegrain bagel and lowfat cream cheese
- Wholegrain English muffin, rolls
|
| Egg noodles | - Brown rice or wholegrain pasta
|
| Fried Chicken | - Baked or grilled chicken breast, no skin
- Sauteed chicken breast nuggets, in broth
|
| Fried Fish | - Grilled, baked or broiled finfish
- Salmon, canned in water
- Tuna, canned in water
- Broiled or boiled shellfish, occasionally
|
| Granola Cereal | - No added fat granola
- No added fat meusli
- Any cooked grains or grain combinations
|
| Hamburger, beef | - Turkey burger, ground breast meat
- Salmon burger
- Lowfat soy or vegetable burger
|
| Ice Cream | - Frozen fruit or frozen fruit bars
- Nonfat frozen yogurt (occasionally)
- Blended frozen fruit and nonfat yogurt
|
| Margerine, Oil (in aking) | - Use onlu 1/3 to 1/2 the amount
- Applesauce
- Pureed Prunes
|
| Mayonnaise | - Nonfat or lowfat mayonnaise
- Plain nonfat yogurt with herbs
- Nayonnaise
- Blended nonfat cottage cheese and yogurt
|
| Milk Shakes, Eggnogs, and Floats | - Fruit nectars, whole fruit juices
- Fresh fruit frappe
- Nonfat milk or soymilk healthshake
|
| Peanut Butter, Nut Butters | - Blended legumes with lemon and garlic
- Marinated tofu slices
- Blended soft tofu
|
| Pizza, Cheese and Pepperoni | - Vegtarian pizza on wholewheat crust
|
| Popcorn, buttered | - Air-popped popcorn w/ butter sprinkles
- Air-popped popcorn w/all natural sprays
- Low sodium pretzels
|
| Scalloped Potatoes, French Fries | - Baked potatoes with nonfat yogurt topping
- Seasoned oven-baked potato wedges
- Baked sweet potatoes with nonfat yogurt
|
| Sour Cream | - Plain nonfat yogurt
- Blended nonfat cottage cheese & lemon juice
- Blended lowfat ricotta and lemon juice
- Blended lowfat buttermilk & lowfat ricotta
|
| Tortilla Chips, regular | - Baked tortilla, or baked potato, chips
- Raw vegetables
|
| Vegetables in Butter or Cream Sauces | - Steamed fresh vegetables with butter sprinkles
- Vegetables w/lemon or lime juice, or vinegar
- Vegetables w/yogurt or buttermilk dressing
- Vegetables w/homemade nonfat dressing
- Vegetables w/Bragg's Liquid Aminos
- Vegetables w/sprinkling of Parmesan, Romano
|
| Whipped Cream | - Whipped evaporated skim milk
|
| Whole Eggs | - Egg whites only
- 2 to 1 whites to yolks
- 3 ounces tofu and 1 large egg
|
| Whole Milk | - Skim milk
- 1% Lowfat milk
- Evaporated skim milk
|