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Making the Change
by Amy Hunt
Very few people still eat three square meals a day. Instead our society has evolved into a state of grazing. We are constantly snacking. This is not a bad thing if it is done correctly. Snacking is a great way to fuel your body throughout the day with mini-meals and avoid binge eating later on.
Many snacks fall into two categories: chips or candy. Here are some options for that standard fare:
Instead of |
Try |
Benefits |
Potato Chips |
Whole grain ready to eat cereal with dried fruit |
Save 10 grams of fat plus get a good dose of fiber and lots of vitamins and minerals |
Baked tortilla chips with salsa |
Vitamin C, potassium, and lycopenes (cancer-preventing substances found in tomatoes |
Breadsticks and string cheese |
Calcium and protein |
Candy Bar |
Fat free yogurt with fruit and a few chocolate chips |
Save at least 10 grams of fat plus get ¼ of your daily calcium needs plus other nutrients and fiber |
Applesauce with animal crackers or fat free vanilla wafers |
Save at least 10 grams of fat |
- Stock the pantry and refrigerator with healthy foods. If the chips and dip aren't there, they're out of sight, and hopefully out of mind.
- Watch portion amounts. Instead of eating crackers, popcorn, and other munchies directly out of the bag, pour a certain amount into a separate container. Pay attention to eating while you're eating. If you snack mindlessly while watching TV or doing some other activity, it's easy to overeat.
- Take a look at your overall diet, comparing it with what experts recommend you "should have" for good health. Are you low in fruits, vegetables, whole grains? Slip whichever foods you're lacking into your snacking plan.
Light Alternatives
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Instead of: |
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Try: |
Ground beef |
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Ground turkey |
Cream (for everything except whipping) |
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Evaporated skim milk OR low-fat buttermilk |
Cream Cheese |
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Neufchatel OR Light Cream Cheese OR Ricotta Cheese |
Chocolate chips |
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Mini chocolate chips and reduce amount OR use fewer chips |
Sour cream |
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Plain yogurt OR fat-free sour cream |
Nuts |
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Use less and toast for added flavor OR crispy rice cereal |
Peanut butter |
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Reduced-fat peanut butter |
Whole milk |
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Evaporated skim milk OR skim or low-fat (1 percent) milk |
Sour cream, mayonnaise, and cheese-based dips |
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Bean dips, roasted and pureed vegetable dips, salsa |
Bacon or sausage |
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Turkey bacon OR turkey sausage OR Canadian bacon OR lean ham |
Beef chuck or brisket |
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Beef round OR flank steak |
Pork butt/shoulder |
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Pork tenderloin |
Cream-based soups |
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Broth-based soups |
Pepperoni pizza |
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Veggie pizza, light on the cheese |
Pasta with cream sauce |
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Pasta with tomato sauce |
Bagels or muffins |
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English muffins |
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* DVO welcomes your kitchen hints and cooking or nutrition questions! Email us and we'll post your hints and Q/A's in upcoming newsletters! *
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