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, Margarine (as a spread)

• Fruit preserves
• All natural sprays
• Butter sprinkles

Butter, Margarine, 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% Low fat milk

Cream Cheese

• Blended nonfat cottage cheese
• Low fat cream cheese
• Low fat ricotta
• Blended low fat ricotta and nonfat yogurt

4% Creamed Cottage Cheese

• Nonfat cottage cheese
• 1% Low fat cottage cheese
• Low fat ricotta cheese

Cream Sauces for Pasta

• Marinara, clam or tomato sauce w/no meat
• Blended nonfat yogurt, lemon, garlic & Parmesan

Cheese, hard or semi-soft

• Low fat cheese
• Nonfat cheese
• Part-skim mozzarella or ricotta
• Low fat 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 low fat
• Brown rice cakes
• Whole-wheat matzo crackers

Croissants, Doughnuts, Danish

• Low fat wholegrain muffins
• Wholegrain bagel and low fat cream cheese
• Wholegrain English muffin, rolls

Egg noodles

• Brown rice or wholegrain pasta

Fried Chicken

• Baked or grilled chicken breast, no skin
• Sautéed 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 muesli
• Any cooked grains or grain combinations

Hamburger, beef

• Turkey burger, ground breast meat
• Salmon burger
• Low fat soy or vegetable burger

Ice Cream

• Frozen fruit or frozen fruit bars
• Nonfat frozen yogurt (occasionally)
• Blended frozen fruit and nonfat yogurt

Margarine, Oil (in baking)

• Use only 1/3 to 1/2 the amount
• Applesauce
• Pureed Prunes

Mayonnaise

• Nonfat or low fat 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 health shake

Peanut Butter, Nut Butters

• Blended legumes with lemon and garlic
• Marinated tofu slices
• Blended soft tofu

Pizza, Cheese and Pepperoni

• Vegetarian pizza on whole-wheat 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 low fat ricotta and lemon juice
• Blended low fat buttermilk & low fat 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% Low fat milk
• Evaporated skim milk