- Swap out a shaker of Mrs. Dash's spice blend in place of your salt shaker at the table, particularly if you are one of those who loves to salt tomatoes, cucumbers or eggs as you eat them. The added sodium from "at the table salting" is enough to put you over a healthy limit.
- Swap non-fat yogurt in place of sour cream. Strain regular non-fat yogurt in a paper towel or coffee filter for 30 minutes to make it less watery. Non-fat Greek yogurt is thicker and a convincing replacement for sour cream as a condiment in recipes.
- Swap canola oil in place of butter in cooking. It's rich in monosaturated fat (the good kind!).
- Swap flavor for fat and salt. Bold flavors can give lighter foods a delicious zip and zing. Add interesting fresh herbs, citrus flavors (as in lemon or lime juice), vinegars, and spices to make lighter dishes tasty and appealing.
- Swap Italian ices or sugar-free popsickles for icecream. This lower fat option still provides a refreshing treat on a hot day.
- Swap skinless chicken, turkey and fish for beef and pork. These protein sources are lower in fat and cholesterol.
- Swap unsalted nuts in place of chips as a snack. One handful is a good snack portion for nuts.
- Swap almonds or walnuts for cashews. They're lower in fat and higher in nutrients.
- Swap evaporated skim milk for cream in your recipes. You can also try chocolate soy or light vanilla soy in your coffee instead of half-n-half or flavored creamers.
- Swap fruit for fat as the main event in your desserts.
- Swap fat free or low-fat milk for whole milk.
- Swap fat free or low fat salad dressings for their full fat counterparts. Oil and vinegar dressings are generally better than milk based options (like Ranch or Blue Cheese).
- Swap ground turkey for ground beef, or at least choose extra-lean ground beef. The white meat on poultry is lower in fat than dark meat. Be sure to remove the skin which is high in fat.
- Swap whole grain breads and pastas for white.
- Swap pesto or hummus for mayo in your favorite sandwich. It's not low-cal, but it's made with olive oil which is a much healthier fat.
- Swap 2 egg whites in place of 1 whole egg in recipes, or use egg substitute like Egg Beaters.
- Swap a non-meat source of protein (soy, beans, lentils, etc.) for beef or chicken. Try and go meatless at least once a week.
- Swap healthier cooking methods for ones using lots of oil or butter, like deep frying. Healthier cooking techniques include broiling, grilling, sauteing in a non-stick pan, stir-frying, baking and braising. Use non-stick sprays like PAM in a non-stick pan instead of oil when possible.
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| Pick a fresh herb like basil to become your new best friend. |
