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Parks Title

Healthy Alternatives

By Lynda Smith Hoggan

Breakfast

Consider Replacing:

With:

Bacon

Soy bacon

Sausage

Soy or turkey sausage

Chorizo

Soy chorizo

Eggs

Egg whites or egg white products

Cheese

Soy cheese or reduced-fat cheese

Processed cereals

Whole-grain cereals

White bread

Whole-wheat bread

White tortillas

Whole-wheat tortillas

White bagels

Whole-wheat bagels

Sugar

Stevia powder

Whole milk

Soy milk, rice milk, or reduced-fat milk

Yogurt

Reduced-fat or soy yogurt

Orange juice

Organic juices

Butter

Heart-healthy margarine, olive oil, or cooking spray

Add

  • Vegetables such as mushrooms, tomatoes, spinach, onions and green peppers to foods like omelets
  • Fruits and nuts, such as bananas, berries, almonds, pistachios and coconut to cereal or pancakes, or together in a fruit salad

  • Lunch

    Consider Replacing:

    With:

    Lunch meat

    Soy or reduced-fat lunch meat

    Cheese

    Soy or reduced-fat cheese

    Mayonnaise

    Mustard, reduced-fat mayonnaise, hummus, or mashed avocado

    Potato or tortilla chips

    Reduced-fat or baked chips or whole wheat crackers

    White bread

    Whole-wheat bread

    White tortillas

    Whole-wheat tortillas

    Whole milk

    Soy milk, rice milk, or reduced-fat milk

    Soda

    Sparkling, flavored or plain water

    Add

  • Vegetables such as lettuce, tomatoes, spinach, onions and green peppers to sandwiches
  • Serve whole fruits or fruit salad instead of dessert
  • Dinner

    Consider Replacing:

    With:

    Grilled steak

    Grilled chicken or fish

    Hamburgers and hotdogs

    Soy burgers, dogs and corndogs

    Add

  • Vegetables such as veggie shish kebab, roasted corn
  • Fruits such as fruit salad or fruit in dessert
  • Scrumptious Snacks

    Consider Replacing:

    With:

    Chips and Salsa

    Reduced-fat or baked chips and salsa

    Crackers and Cheese

    Whole-wheat crackers with hummus, soy cheese, or reduced-fat cheese

    'Smores

    Reduced-fat hot chocolate, apple cide with cinnamon sticks, flavored herbal tea

    Add

  • Soy nuts, edamame (soy beans steamed in their pods and served warm or cold)
  • Nuts and seeds
  • Vegetables such as celery stuffed with peanut butter or baby carrots with reduced-fat dip
  • Fruit such as apple slices, orange segments, grapes

  • Author’s bio: Lynda Smith Hoggan is a Professor of Public Health in the Biological Sciences Department at Mount San Antonio College, Walnut, California.