GREAT NUTRITIONAL SUBSTITUTES
This section will give you some ideas on how to substitute the high fat, unhealthy foods you are now used to eating, with some healthy alternatives that should become routine in your daily life.
There are many healthy products with less fat and calories on the market today. As suggested in the "Read the Labels" section of this nutrition program (from Nutrition Index), you must pay attention to serving sizes and the "Nutrition Facts Labels". Many products that claim to be better for you, are just fat and calories in disguise.
Use the following "substitute chart" often and add your own ideas whenever possible. If you have any good substitutes you want to share, please e-mail us.
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low fat salad dressing, spicy or sweet mustard
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INSTEAD OF
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mayonnaise |
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garlic powder or other spices
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INSTEAD OF
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salt |
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ground turkey
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INSTEAD OF
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hamburg |
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vegetable (peppers, onions, mushrooms etc.)
pizza
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INSTEAD OF
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pepperoni or sausage pizza |
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salsa nachos
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INSTEAD OF
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cheese nachos |
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cooking spray (when cooking)
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INSTEAD OF
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oil or butter |
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grilled chicken sandwich with tomatoes/lettuce
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INSTEAD OF
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cheeseburger |
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turkey or chicken tacos
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INSTEAD OF
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beef tacos |
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frozen grapes, low fat yogurt or sherbet
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INSTEAD OF
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ice-cream or regular yogurt |
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ice milk bars or frozen non-dairy toppings
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INSTEAD OF
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ice-cream or regular yogurt |
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baked potato with butter flavored topping
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INSTEAD OF
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French fries |
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non-dairy low or non fat topping
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INSTEAD OF
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whipped cream or ice cream |
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fat free cookies or fruit
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INSTEAD OF
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regular cookies, cakes, etc. |
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fresh or frozen fruit mixed with non dairy
topping
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INSTEAD OF
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ice cream or high fat dessert |
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jelly on toast
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INSTEAD OF
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butter or margarine |
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cereal with fruit
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INSTEAD OF
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pancakes or waffles |
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fruit of frozen banana
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INSTEAD OF
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candy bar |
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apple sauce
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INSTEAD OF | high fat snacks or desserts |
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fruit juice or spring water
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INSTEAD OF | milk or soda |
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non fat butter substitute
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INSTEAD OF | butter or margarine |
more substitutes will be added regularly
