| Instead of |
Try |
| 1 whole egg |
2 egg whites |
| Bacon or salami |
Ham |
| Bagel |
Whole-wheat toast |
| Beef, pork or lamb |
Chicken or fish |
| Butter on your baked potato |
Salsa |
| Butter or oil when baking |
Substitute up to half the butter or oil with the same amount of unsweetened applesauce |
| Cakes, pies or ice cream for dessert |
Fresh fruit, fruit ice, sherbet, gelatin or angel food cake |
| Celery sticks |
Blanched asparagus spears |
| Cheddar cheese on your salad |
Low-fat cottage cheese |
| Chocolate chips |
Dried cherries or cranberries |
| Frying |
Baking, grilling, poaching, roasting or steaming |
| Ground beef |
Ground round or ground sirloin |
| Lard, butter, palm oil or coconut oil |
Olive oil, canola oil, soybean, oil, sunflower oil, safflower oil, sesame oil, peanut oil or cottonseed oil |
| Mayonnaise on your sandwich |
Mustard, nonfat yogurt, hummus or olive tapenade |
| Meat in a soup or salad |
Soy beans or other beans |
| Potato chips |
Trail mix made with walnuts, sunflower seeds and dried cranberries |
| Salt |
Herbs |
| Sour cream |
Plain nonfat yogurt or nonfat sour cream |
| Sunflower seeds on your salad |
Raisins or dried cherries or cranberries |
| White flour, white bread, regular pasta or white rice |
Whole-wheat flour, whole-wheat bread, whole-wheat pasta, or brown rice |