Smart Substitutions to Improve Nutrition Without Sacrificing Taste
Whether you eat out or prepare meals at home, chances are you can make minor changes that will have maximum impact on improving your diet. These simple swaps can help you cut down on sodium, 添加糖, 饱和脂肪, trans fats and dietary cholesterol.
Smart substitutions can help you maintain an overall healthy eating pattern, even when dining out.
的食谱
Here are some common healthier swaps when cooking:
而不是: |
使用: |
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全脂牛奶(1杯) | 1 cup fat-free or low-fat milk plus one tablespoon of liquid nontropical vegetable oil, 比如油菜籽, 玉米或橄榄 | |
浓奶油(1杯) | 1 cup evaporated fat-free milk or 1/2 cup fat-free or low-fat plain yogurt and 1/2 cup plain low-fat unsalted cottage cheese | |
酸奶油 | low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or use fat-free 酸奶油 | |
奶油芝士(1杯) | use 4 tablespoons soft tub margarine (low in saturated fat and 0 grams trans fat) blended with 1 cup dry, unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed | |
黄油(1汤匙) | 1 tablespoon soft tub margarine (low in saturated fat and 0 grams trans fat) or 3/4 tablespoon liquid nontropical vegetable oil | |
unsweetened baking chocolate (1 ounce) | 3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon liquid nontropical vegetable oil or soft tub margarine; since carob is sweeter than cocoa, reduce the sugar in the recipe by 25% |
零食和甜点
Here are some better-for-you versions of some favorite snacks and desserts:
而不是: |
享受: |
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炸玉米饼片 | baked corn tortilla chips (lowest sodium available) | |
普通土豆片或玉米片 | no-salt or low-salt pretzels, popped sorghum or 烤土豆 chips (reduced sodium version) | |
高脂肪饼干和饼干 | high-fiber cookies and crackers, 比如全麦饼干, 全麦饼干, 米糕, 无花果和其他水果棒, ginger snaps and molasses cookies | |
普通烘焙食品 | lower fat baked goods with unsaturated oil or soft tub margarines, 蛋清或鸡蛋替代品, 脱脂牛奶 | |
冰淇淋和冷冻食品 | no-sugar-added frozen fudge bars, no-sugar-added frozen fruit pops and fat-free frozen yogurt bars |
外出就餐
Here are some healthy choices to opt for when eating out:
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试一试: |
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奶油汤 | broth-based soups with lots of vegetables | |
乳蛋饼 | 蔬菜煎蛋卷 | |
布法罗鸡翅 | skinless chicken wings with salt-free dry rub or peel-and-eat shrimp | |
面包、松饼或牛角面包 | melba toast, pita bread or whole-wheat rolls | |
炸鸡三明治 | 烤鸡三明治 | |
炸鸡排 | 植物性汉堡 | |
炸薯条 | 烤土豆, brown rice or steamed vegetables | |
土豆泥和肉汁 | 烤土豆 | |
奶油凉拌卷心菜 | sauteed vegetables, steamed vegetables or a green salad | |
丹麦 | 全麦英式松饼 | |
的芝士汉堡 | 烤鸡三明治 or a regular-size hamburger with lettuce, tomato and onion |
其他外出就餐小贴士:
- Opt for the smaller portion when there’s a choice. Don’t be afraid to ask for the “kids menu” or “senior menu” for smaller portions.
- Choose low- or fat-free vinaigrettes on salads, or use oil and vinegar and/or a squeeze of lemon.
- Ask for any sauce or dressing to be served on the side so you can control the amount you eat.
- Share an entree with your dining partner or take half home to enjoy for another meal.