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Recipe Ingredient
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Substitution
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Butter/Margarine
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Low-Fat Margarine or Combination of low-fat butter and fat-free cream cheese or Applesauce
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Bacon
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Canadian bacon or Turkey bacon
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Chocolate Chips
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3 tbsp. unsweetened cocoa plus 1 tablespoon margarine per ounce of chocolate
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Egg
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2 Egg whites
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Ground Beef
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93% Lean ground beef
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Mayonaise
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Fat-free mayonaise
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Nuts
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½ the amount toasted or crispy rice cereal
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Vegetable Oil
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Corn or peanut oil (reduce amount needed)
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Peanut Butter
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Low-fat peanut butter
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Shortening
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Low-fat butter or margarine
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Sour Cream
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Fat-free sour cream or fat-free plain yogurt
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Whipping Cream
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Evaporated skim milk
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|
Whole Milk
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Fat-Free Milk
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Government Recommendations on Daily Food Requirements:
Bread/Grain group: 6-11 servings
Examples of one serving: 1 slice of whole wheat bread ·1 ounce of boxed cereal ·½ cup of rice or pasta
Vegetable Group: 3-5 servings
Examples of one serving: 1 cup of raw leafy vegetables (e.g. lettuce/celery) ·½ cup other vegetables ·¾ cup vegetable juice
Fruit Group 2-4 servings
Examples of one serving: 1 medium apple or banana ·½ cup of canned fruit ·¾ cup fruit
Dairy Group 2-3 servings
Examples of one serving: 1 cup of milk ·1 cup of yogurt ·2 ounces of cheese
Protein Group: 2-3 servings
Example of one serving: 2-3 ounces of meat ·fish or poultry (should be about the size of your palm) ·1 egg ·2 Tbsp of peanut butter
Healthy Eating Tips
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Keep a daily food journal (for at least your first training program week). Be honest and be sure to mark down every piece of food that you eat. This will help you understand your eating habits and identify areas where you can improve. After keeping a journal for awhile, you will learn how much food you need (or don't need!) to stay within your recommended daily consumption. Then you probably won't need to keep your journal any longer.
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Eat 5-6 times per day.
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Always use cooking spray instead of butter or oil when frying.
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You can exclude butter from most recipes that call for it (e.g. packaged pasta dishes, mashed potatoes, etc.)
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Use skim milk in recipes that call for milk and when eating it with fruits or cereals.
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Don't think of any food as being bad. Foods are neither bad nor good. It's not necessary to completely eliminate a food from your diet (especially one of your favorites). You'll be better off by just eating it in moderation.
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Always use 93% lean beef when cooking.
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After browning ground beef, drain and run water over the meat. This will help remove additional fat.
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Choose all lean cuts of meats and trim any fat off of them.
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Always choose skinless breasts of chicken over other varieties.
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