普通食物的健康替代品
Healthy home cooking and smart shopping puts you in control of what goes into your recipes and your body.
Making small shifts in the foods you enjoy can have big nutritional payoffs
- 减少 饱和脂肪和反式脂肪 通过选择 非热带植物油如玉米、油菜籽或橄榄. These oils contain the healthy fats — monounsaturated and polyunsaturated fats. 检查 营养成分标签 and avoid foods with hydrogenated oils.
- Choose no salt added, lower sodium and no added sugar canned products. 购买罐头食品时, 比如番茄制品, 豆类或蔬菜, look for products labeled “low sodium” or “no salt added.” Rinse and drain the food to remove any additional sodium. When shopping for canned fruits, choose those packed in their own juice without any added sugars.
- 使用不粘烹饪喷雾. Cooking spray is a healthy alternative to using butter or shortening to prep skillets before cooking or and before baking.
- 自己做沙拉酱. Combine a healthy unsaturated nontropical oil, 比如橄榄油, 用醋, 比如香醋, and some chopped herbs for a quick and easy vinaigrette. (The standard vinaigrette ratio is 3 parts oil to 1 part vinegar). To make a healthier version of a creamy dressing, stir together fat-free or low-fat sour cream or cottage cheese, low-fat buttermilk and add in fresh herbs such as dill, 龙蒿或韭菜.
- 购买全谷物. 买面包的时候, 面食, 大米, crackers and other grain products, opt for the whole-grain versions. Be sure “whole” is listed as part of the first ingredient in the ingredient list.
- Choose poultry, lean meats and fish. Choose lean cuts of meat and poultry. Discard any visible fat before cooking and remove any poultry skin before eating.
底线: By making a few simple swaps, you can make positive changes to your health.
