健康饮食的聪明替代品
These healthy substitutions can help you cut down on sodium, sugar, saturated fats, 反式 fats and cholesterol, with little, if any, difference in taste.
Smart substitutions can help you maintain an overall healthy eating pattern, even when dining out.
的食谱
You can make many of your favorite recipes healthier by using lower-fat or no-fat ingredients. These healthy substitutions can help you cut down on saturated or 反式 fats, while noticing little, if any, difference in taste.
- 代替全脂牛奶(1杯), 使用一杯脱脂或低脂牛奶, plus one tablespoon of liquid vegetable oil.
- 代替浓奶油(1杯), use 1 cup evaporated skim milk or 1/2 cup low-fat yogurt and 1/2 cup plain low-fat unsalted cottage cheese.
- 而不是酸奶油, use low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or just use fat-free sour cream.
- 而不是奶油奶酪, use 4 tablespoons soft margarine (low in saturated fat and 0 grams 反式 fat) blended with 1 cup dry, unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed.
- Instead of butter (1 tablespoon), use 1 tablespoon soft margarine (low in saturated fat and 0 grams 反式 fat) or 3/4 tablespoon liquid vegetable oil.
- Instead of unsweetened baking chocolate (1 ounce), use 3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon vegetable oil or soft margarine; since carob is sweeter than cocoa, 将食谱中的糖减少25%.
零食
You can snack healthier by substituting snacks that are high in saturated fats and/or 反式 脂肪和这些合理的零食:
- Instead of fried tortilla chips, enjoy baked tortilla chips (reduced sodium version).
- Instead of regular potato or corn chips, enjoy pretzels or low-fat potato chips (reduced sodium version).
- Instead of high-fat cookies and crackers, 享受无脂或低脂饼干, 饼干(如全麦饼干), 米糕, 无花果和其他水果棒, 姜饼干和糖蜜饼干).
- 而不是普通的烘焙食品, 享受烘焙食品, 比如饼干, 蛋糕和馅饼, and pie crusts made with unsaturated oil or soft margarines, 蛋清或鸡蛋替代品, 脱脂牛奶.
- Instead of devil’s food cake, enjoy angel food cake.
- Instead of ice cream bars, enjoy frozen fruit bars.
- Instead of pudding made with whole milk, enjoy pudding made with fat-free or low-fat milk.
- Instead of ice cream, enjoy sherbet, ice milk or frozen, fat-free or low-fat yogurt.
- Instead of a doughnut, enjoy a bagel or slice of toast.
餐馆里的高脂肪食品
You can eat sensibly when you eat out by choosing lower-fat foods instead of “the usual."
- Instead of cream-based soups, try broth-based soups with lots of vegetables
- Instead of quiche and salad, try soup and salad.
- Instead of buffalo chicken wings, try peel-and-eat shrimp.
- Instead of bread, muffins, or croissants, try melba toast, pita bread, or whole-grain rolls.
- Instead of a fried chicken sandwich, 试试烤鸡三明治.
- Instead of chicken fried steak, try a veggie burger.
- 而不是炸薯条, try baked potato, brown rice, or steamed vegetables.
- Instead of potatoes and gravy, try potatoes without gravy or a baked potato.
- Instead of creamy coleslaw, try sautéed vegetables, steamed vegetables or a tossed salad.
- Instead of a hot fudge sundae or ice cream, try nonfat yogurt, sherbet or fruit ice.
适用于快餐店
You can eat sensibly at fast-food restaurants by choosing lower-fat foods instead of “the usual."
- 不要吃丹麦饼,试试小百吉饼吧.
- 而不是巨无霸芝士汉堡, 试试烤鸡三明治, a sliced meat sandwich or a regular hamburger on a bun with lettuce, 番茄洋葱.
- Instead of fried chicken, try a grilled chicken and a side salad.
- Instead of fried chicken pieces, 试试烤鸡三明治.
- 而不是炸薯条, try a baked potato with vegetables and/or low-fat or fat-free sour cream or margarine on the side.