Bite This, Not That

Sound Swaps

Do the shorter days and cold weather make you crave 'comfort' food? You know all those dishes that taste great but aren't always good for you. When outside-exercise is 'iffy' and holiday meals and parties are just around the corner, the last thing you want to do is load up on high calorie dishes. With a few simple ingredient changes you can get through the winter without your scales groaning every time you step on. Here are a few sound swaps that cut the fat and calories, increase the nutrients and still let you enjoy your favorite 'comfort' foods. Chili or Chili Spaghetti Bite this: Not that: You end up with: Ground turkey breast or soy crumbles Ground beef Less calories, saturated fat & cholesterol Brown rice or whole wheat pasta Spaghetti More fiber, vitamins & minerals Low fat Mexican-blend cheese Cheddar cheese More flavor, less calories & fat Fat free plain yogurt Sour cream Less calories, fat & saturated fat Pasta Dishes Bite this: Not that: You end up with: Whole-wheat pasta Processed, white pasta More fiber, vitamins & minerals Marinara or pesto sauce Alfredo or cream sauce Less calories, saturated fat & cholesterol Low fat mozzarella, 1/2 the recommended amount of grated Parmesan or Romano cheese Extra mozzarella, Parmesan or Romano cheese Less calories, fat & cholesterol Turkey Italian sausage, ground turkey breast, ground buffalo Italian sausage, ground beef Less calories, fat & cholesterol Pizza: Bite this: Not that: You end up with: Thin, whole-wheat crust Thick or 'stuffed' white flour crust Less calories; more fiber Canadian bacon, chicken, veggies Pepperoni, sausage, bacon Less calories, fat & cholesterol; more fiber, vitamins & minerals Combine hard (parmesan) & low fat (mozzarella, feta, or goat) cheese Extra cheese Less calories, fat & cholesterol; more flavor A few more swaps to consider when making your favorite dishes or party treats: Bite this: Not that: You end up with: Beans or soy Meat and poultry More fiber, vitamins & minerals; less calories, fat, saturated fat & cholesterol Egg substitute (or egg whites) Whole eggs Less calories, fat & cholesterol Skim or 1% milk Whole or 2% milk Less calories, fat & cholesterol Hummus Vegetable dip or ranch dressing More protein, fiber, vitamins & minerals; less calories, fat & cholesterol Peanut butter Fruit dip Less saturated fat & cholesterol; more heart-healthy fat, protein, vitamins & minerals

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