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Tips On How To Make Healthier Meals

Begin by choosing foods low in saturated fat, low in sodium and low in calories:

• Try fat free (skim) milk or lowfat (1%) milk
• Only buy cheeses marked "lowfat" or "fat free" on the package
• Choose to eat fruits and vegetables without butter or sauce
• Serve rice, beans, cereals, pasta, whole grains (e.g., couscous, barley, bulgar, etc.)
• Choose lean cuts of meat, fish, and skinless turkey and chicken
• When available, buy low- or reduced-sodium or no-salt-added versions of foods

Use these recipe substitutions:

• Use two egg whites for each whole egg and margarine or oil instead of butter
• Use light mayonnaise instead of the regular variety
• Use nonfat yogurt instead of sour cream
• Use lowfat cheese instead of regular cheese
• Use 1 percent or skim milk instead of whole milk
• Use fresh poultry, fish and lean meat rather than canned or processed types

Try these meal tips:

• Make a meatloaf with lean ground turkey
• Make tacos with skinless chicken breast
• Cool soups and gravies and skim off fat before reheating them
• Try adding salsa on a baked potato instead of butter
• Make a spicy baked fish - season with green pepper, onion, garlic, oregano, lemon, or cilantro
• Eat fruit for dessert, instead of pie or cake

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