Healthy substitutions food chart Get checked. Get …

1 choose THESE INGREDIENTSA lmond butter or natural peanut butterApplesauce (for baking)Beans/carrots/potatoes/tofu (pur ed)Boneless, skinless chicken or turkey breastCanadian bacon, turkey baconCooking spray, olive oil, trans-fat-free margarine or canola oilEat freshly prepared meals (preparing meals with fresh or minimally processed ingredients can eliminate up to 50% of your sodium intake)Egg whites or egg substituteFat-free frozen yogurtFat-free milkFat-free sour creamFruit canned in own juicesGround fat-free chicken or turkey breast, or leanest ground beef availableLean chicken and turkey sausage/meatballsLean cuts of beef (90% lean or higher, least amount of visible fat and marbling, choose select or choice and trim visible fat)Lemon/lime juice, vinegars, low-sodium brothsLow-sodium/fat-free canned brothsLow-sodium soy sauce and hot mustard or duck sauceMore vegetables for main entr e (soups, stews, pizza toppings, etc.)

2 Plain, non-fat yogurt adding your own fruit or fat-free, fruit-flavored yogurtNeufchatel cheese/low-fat cream cheeseReadily available fruits and veggies as snack,baked and/or no-sodium pita and hummus, nutsReduced-fat mayo, plain yogurtRolled oats, crushed bran cereal, toasted and crushed whole wheat breadSalsa for egg white or baked potato toppingSalt-free spices and herb blends or lower sodium saltSkim milk/fat-free soy milkSugar-free syrupWater-packed canned tuna and salmonWhole grains (bran flakes, barley, brown rice, buckwheat, bulgar, millet, steel cut oats, wild rice, whole wheat flour, bread, pasta or crackers)INSTEAD OF THESE INGREDIENTSP eanut butterButter/shortening/oilFlour/cornsta rch for thickening soups and stewsDark meat of chicken/turkey with skin/bonesRegular baconButter/margarine/shortening for toast, saut ing foods, topping baked potatoesProcessed ingredients or prepackaged meals such as bacon, sausage, TV dinners, hotdogs and cold cuts.

3 Fried, breaded or canned meatsWhole eggsIce creamCream for cream-based soups and saucesFull-fat sour creamFruit canned in heavy syrupGround beefRegular sausage and meatballs Prime cut meats (usually higher in fat), lower than 90% lean, beef with visible fat and/or marblingOil-based salad dressings and marinadesRegular canned brothsRegular soy sauceLess meatFruit-flavored regular yogurtFull-fat cream cheesePotato chips, fatty dips, tortilla chips, corn chips, salted nuts, salted pretzels, regular mayoBreadcrumbs or pankoCheese, butter or full-fat sour creamSalt, blended herbs with salt, seasoning salt, celery salt, onion or garlic saltWhole milk, non-dairy creamerRegular syrupOil-packed canned tuna and salmonRefined grains (buttered popcorn, cornflakes, enriched pasta products.)

4 Grits, quick breads, egg noodles, pretzels, white bread, bagels, crackers, white rice or flour) Healthy substitutions food chartSimply knowing what to choose and what to lose when cooking or eating out, will help make every meal a Healthy | 1 888 Heart | 1 888 Heart 78 New York s Center for Minimally Invasive Cardiac checked . Get better. Get on with | 1 888 HEART 78 New York s Center for Minimally Invasive Cardiac SurgeryGet checked . Get better. Get on with life.