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ealthy Kitchen
Slash the Fat

© Marilyn Joyce RD
 (Excerpted from 5 Minutes to Health)

Instead Of:Use:
Bologna, Salami, Hot Dog
  • Sliced turkey breast
  • Sliced chicken breast
  • Marinated tofu slices
  • Marinated and baked pork tenderloin
  • Spicy tempeh slices
Bread Stuffing From Mix
  • Brown rice with seasoning
  • Bulgur, Couscous or Oatmeal with seasoning
Butter, Margerine (as a spread)
  • Fruit preserves
  • All natural sprays
  • Butter sprinkles
Butter, Margerine, Oils, Lard (in cooking)
  • Nonstick pan
  • Nonstick vegetable spray
  • Vegetable broth
  • Virgin olive oil, Canola, Sesame Oil (sparingly)
  • Skim milk
  • Evaporated skim milk
  • 1% Lowfat milk
Cream Cheese
  • Blended nonfat cottage cheese
  • Lowfat cream cheese
  • Lowfat ricotta
  • Blended lowfat ricotta and nonfat yogurt
4% Creamed Cottage Cheese
  • Nonfat cottage cheese
  • 1% Lowfat cottage cheese
  • Lowfat ricotta cheese
Cream Sauces for Pasta
  • Marinara, clam or tomato suace w/no meat
  • Blended nonfat yogurt, lemon, garlic & Parmesan
Cheese, hard or semi-soft
  • Lowfat cheese
  • Nonfat cheese
  • Part-skim mozzarella or ricotta
  • Lowfat soy cheese
Chili Con Carne
  • Chili with ground turkey breast
  • Vegetarian chili
Cold Cereals, commercial (flakes, puffs, crisps)
  • Grapenuts, All-Bran
  • Shredded wheat, regular and spoon size
  • Wheatabix
Crackers, high-fat
  • Crackers, nonfat or lowfat
  • Brown rice cakes
  • Wholewheat matzo crackers
Croissants, Doughnuts, Danish
  • Lowfat wholegrain muffins
  • Wholegrain bagel and lowfat cream cheese
  • Wholegrain English muffin, rolls
Egg noodles
  • Brown rice or wholegrain pasta
Fried Chicken
  • Baked or grilled chicken breast, no skin
  • Sauteed chicken breast nuggets, in broth
Fried Fish
  • Grilled, baked or broiled finfish
  • Salmon, canned in water
  • Tuna, canned in water
  • Broiled or boiled shellfish, occasionally
Granola Cereal
  • No added fat granola
  • No added fat meusli
  • Any cooked grains or grain combinations
Hamburger, beef
  • Turkey burger, ground breast meat
  • Salmon burger
  • Lowfat soy or vegetable burger
Ice Cream
  • Frozen fruit or frozen fruit bars
  • Nonfat frozen yogurt (occasionally)
  • Blended frozen fruit and nonfat yogurt
Margerine, Oil (in aking)
  • Use onlu 1/3 to 1/2 the amount
  • Applesauce
  • Pureed Prunes
  • Nonfat or lowfat mayonnaise
  • Plain nonfat yogurt with herbs
  • Nayonnaise
  • Blended nonfat cottage cheese and yogurt
Milk Shakes, Eggnogs, and Floats
  • Fruit nectars, whole fruit juices
  • Fresh fruit frappe
  • Nonfat milk or soymilk healthshake
Peanut Butter, Nut Butters
  • Blended legumes with lemon and garlic
  • Marinated tofu slices
  • Blended soft tofu
Pizza, Cheese and Pepperoni
  • Vegtarian pizza on wholewheat crust
Popcorn, buttered
  • Air-popped popcorn w/ butter sprinkles
  • Air-popped popcorn w/all natural sprays
  • Low sodium pretzels
Scalloped Potatoes, French Fries
  • Baked potatoes with nonfat yogurt topping
  • Seasoned oven-baked potato wedges
  • Baked sweet potatoes with nonfat yogurt
Sour Cream
  • Plain nonfat yogurt
  • Blended nonfat cottage cheese & lemon juice
  • Blended lowfat ricotta and lemon juice
  • Blended lowfat buttermilk & lowfat ricotta
Tortilla Chips, regular
  • Baked tortilla, or baked potato, chips
  • Raw vegetables
Vegetables in Butter or Cream Sauces
  • Steamed fresh vegetables with butter sprinkles
  • Vegetables w/lemon or lime juice, or vinegar
  • Vegetables w/yogurt or buttermilk dressing
  • Vegetables w/homemade nonfat dressing
  • Vegetables w/Bragg's Liquid Aminos
  • Vegetables w/sprinkling of Parmesan, Romano
Whipped Cream
  • Whipped evaporated skim milk
Whole Eggs
  • Egg whites only
  • 2 to 1 whites to yolks
  • 3 ounces tofu and 1 large egg
Whole Milk
  • Skim milk
  • 1% Lowfat milk
  • Evaporated skim milk

5 Minutes to Health
©1995, Marilyn Joyce R.D.
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About The Author
As a cancer survivor, Marilyn Joyce discovered first hand that there is no quick fix system for overcoming this ominous intruder into the lives of those who are diagnosed with cancer....more
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