The Mediterranean Prescription: Meal Plans and Recipes to Help You Stay Slim and Healthy for the Rest of Your Life by Acquista Angelo Dr

Author:Acquista, Angelo Dr [Acquista, Angelo Dr]
Language: eng
Format: mobi
ISBN: 9780307488091
Publisher: Random House Publishing Group
Published: 2008-12-10T06:00:00+00:00

FOOD ITEMHEALTHIER CHOICE

White bread Whole-grain bread

White rice Brown rice

Butter Olive oil, olive oil spray

Eggs Egg whites, Egg Beaters

Whole milk Skim milk

Sour cream Puréed cottage cheese, low-fat sour cream, yogurt

Jelly Fresh fruit, all-fruit jelly

Cake with frosting Angel food cake with fresh fruit

Apple pie Baked apple with fruit juice and cinnamon

Ice cream Sorbet, frozen fruit, low-cal soft serve

High-fat cookies Ginger snaps, vanilla wafers, Fat-Free Fig Newtons, graham crackers; watch out for hydrogenated (trans) fats, including in reduced-fat cookies

High-calorie food additives such as cream-based sauces, cheese, and ketchup Condiments to add flavor with few calories: mustard, horseradish, lemon or lime juice, salsa, vinegar, all-fruit jelly, herbs; sprinkle a small amount of grated cheese instead of using cheese slices

Sugar Sugar substitute

Red meat Lean cuts of red meat, or substitute chicken or fish

High-calorie candy such as candy bars Licorice, jelly beans, hard candy, sugarless candy or mints, sugarless gum

Potato chips and other snack foods high in saturated or trans fats Air-popped popcorn, nuts, baked chips, pretzels (preferably whole-wheat), Sun Chips, Zany Corn, Soy Crisps, whole-wheat pita chips, brown rice cakes, and other healthier versions of chips; check the labels for ingredients (especially fats) and calories, and portion it into a bowl so you don’t mindlessly overeat

Mashed potatoes with butter Puréed cooked cauliflower with olive oil, a little half-and-half, salt, and pepper (even your kids won’t know the difference)

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