|Choose from this side||Instead of the matching item on this side|
|Poultry with skin removed||Regular poultry|
|Lean meats such as round, sirloin, loin, lean and extra lean ground beef||High fat meat|
|Bean and grain dishes||Refined or white rice|
|Skinless chicken thighs||Neck bone(s)|
|Turkey Thighs||Ham hocks and fatback|
|Small amount of vegetable oil at room temperature||Lard, butter or other fats that are hard|
|Turkey bacon, lean ham||Pork bacon|
|Ground skinless turkey breast||Pork sausage|
|Ground skinless turkey breast||Ground beef and ground pork|
|Low fat (1 or 2 %)or non-fat or skim milk||Whole milk|
|Low fat or part skim milk cheeses||Whole milk cheeses|
|Evaporated skim milk||Cream|
|Mustard on sandwiches||Regular mayonnaise on sandwiches|
|Nonfat or low fat dressing, yogurt or mayonnaise||Regular mayonnaise in salads|
|Fruits and vegetables without added fat||Avocado, olives, other oily fruits & vegetables as salad garnishes|
|Low sodium bouillon and broths||Regular bouillon and broths|
Find more cooking good and eating healthy tips as well as many cultural specialty recipes in the Health Power Food and Fitness Channel.
Original Sources: “Down Home Healthy” published by the National Cancer Institute and American Dietetic Association (book now out of print).
Leah Chase is the Founder and Head Chef of the world famous Dooky Chase Restaurant in New Orleans and Johnny Rivers is the former Executive Chef, Walt Disney World Resorts.