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.