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 |
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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 |
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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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