Making Healthier Carbohydrate Choices
• When baking, choose recipes that use whole grains and flours made from whole
• Reduce the amount of sugar in recipes. It can often be cut in half.
• Instead of sugar, use noncaloric sweeteners in drinks and sucralose (Splenda) when
• When stir-frying, include fiber-rich vegetables, such as peppers, cabbage, broccoli,
• When making soups, add dried beans or lentils.
Cutting Back on Fat
• Select lean cuts of beef and pork, such as those labeled “loin” or “round.”
• Take the skin off poultry (such as chicken or turkey) before serving it.
• Bake, broil, roast, stew, or stir-fry lean meats, fish, or poultry.
• Cook ground meat and then drain off the fat.
• When making stews or soups, refrigerate the broth and skim off the fat with a spoon
before reheating and serving.
• Eat fish regularly. Try different ways to cook it so that you’ll enjoy it more:
• Grill salmon on skewers with eggplant, okra, and onions.
• Dip tilapia in milk and egg white. Next dip it in bread crumbs, and sauté for a
short time (about 5 minutes) in a pan sprayed with oil.
• Bake white fish and vegetables in foil.
• Poach white fish in milk, tomato juice, or water with lemon juice added.
• Broil tuna and then squeeze lemon juice on it.
• Marinate orange roughly for 15 minutes in Italian salad dressing. Then bake.
• Make a tuna salad with red and green peppers.
• When cooking foods on a griddle or in a frying pan, brush the pan with cooking oil
just to coat it. Or use a nonstick spray of vegetable oil or a nonstick pan that requires
• To limit saturated fat from milk products:
• Thicken sauces with evaporated nonfat (skim) milk instead of whole milk.
• Use a low-fat cheese or feta cheese in pasta dishes, such as lasagna.
• Get protein from plant foods (such as soy or dried beans and legumes) or egg whites
instead of meat:
• Add soy protein crumbles to chili and spaghetti sauce.
• Use tofu or tempeh in a stir-fry with lots of vegetables.
• Make soups with edamame (fresh or frozen soybeans), lentils, split peas, or
•Make an egg white omelet with green peppers, tomatoes, and onions.
• When you do cook with fat, choose healthy unsaturated fats:
• Use healthier oils, such as canola, olive, or soybean oil, in recipes and for
•Make salad dressings with olive, walnut, or pecan oil.
• Cook with lemon juice or herbs. These add flavor to foods, like vegetables, without
adding fat or salt.
Cutting Back on Sodium
• Prepare foods at home so you can control the amount of salt and the sodium content.
• Use as little salt in cooking as possible. You can cut at least half of the salt from most
• Do not salt food at the table.
• Cook without mixes and “instant” products that already contain salt or additives with
• Select no-sodium or low-sodium canned foods, such as vegetables or tuna.
• Season foods with herbs, spices, garlic, onions, peppers, and lemon or lime juice to