Making Meals Healthier


Making meals healthier is not as hard as it may seem.  Keeping a well stocked pantry and freezer with some nutritious essentials is pretty easy once you get the hang of it.

If your recipe calls for:Try substituting:
BaconCanadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Butter, margarine, shortening, or oil to prevent stickingCooking spray or nonstick pans
Creamed soupsFat-free milk-based soups or tofu for thickening agents
EggsTwo egg whites or 1/4 cup egg substitute for each whole egg
Full-fat cream cheeseFat-free cream cheese
Full-fat sour creamFat-free or low-fat sour cream
Ground beefExtra-lean or lean ground beef, chicken or turkey
MayonnaiseReduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise
Oil-based marinadesWine, balsamic vinegar, fruit juice or fat-free broth
Salad dressingFat-Free or reduced-calorie dressing or flavored vinegars


Seasoning salt, such as garlic salt, celery salt or onion           saltHerb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped garlic, celery or onions
Soups, sauces, dressings, crackers, or canned meat,    fish or vegetablesLow-sodium or reduced-sodium versions
Soy sauceSweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
Table saltHerbs, spices, fruit juices or salt-free seasoning mixes or herb blends


All-purpose (plain) flourWhole-wheat flour for half of the called-for all-purpose flour
Dry bread crumbsRolled oats or crushed bran cereal
Enriched pastaWhole-wheat pasta
Iceberg lettuceArugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
Meat as the main ingredientThree times as many vegetables as the meat on pizzas or in casseroles, soups and stews
White breadWhole-wheat bread
White riceBrown rice, wild rice, bulgur or pearl barley

Happy and Healthy

“Ninja” Zucchini Recipes

by Anna


Medical Weight Loss Centers

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