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Raid Your Refrigerator Part 2

by: AndreaDow
Total views: 1028
Word Count: 577

1. Margarine- skip any margarines with trans fats.  Choose a brand like Smart Balance.
2. Yogurt- too often yogurt is loaded with sugar and does not contain the beneficial bacteria that helps regulate digestion.  Look for acidophilus and bifidum on the label.
3. Salad Dressing- watch out for dressings loaded with fat and chemicals.  Avoid creamy dressings and look for low-fat or fat-free choices (they actually taste good).
4. Peanut Butter- again, skip the trans fats here and look for all natural products like Smuckers.
5. Jelly- instead of a high-sugar jelly, look for all fruit spreads. 
6. Milk- low-fat or fat-free versions are best or try soy milk.
7. Ground Turkey- this is a better choice than ground beef.
8. Deli Meats- chemicals and preservatives abound in cold-cut pre-packaged meats.  Instead, buy a roast chicken to slice for sandwiches.
9. Cheese- naturally low-fat cheeses include feta, Parmesan, part-skim mozzarella, reduced fat cheddar and soft goat cheese.
10. Bread- make sure the first ingredient in bread you buy is whole grain or whole wheat.  Otherwise, the “wheat” bread may just look healthy because of the brown caramel color added.
11. Eggs- use egg whites or try using just one yolk when making a 3- egg scramble.
12. Soda- carbonation in sodas (even diet) can cause bloating.  Limit consumption and increase water or other low-calorie flavored beverage.
13. Alcohol- limit consumption and you will greatly decrease caloric intake.  The average beer is 150 calories. 
14. Fruit- do not worry about naturally occurring sugars found in fruits.  Eat plenty of berries, apples, melons, bananas, kiwis, nectarines, peaches….you get the idea!
15. Pizza- make your own pizza with a store bought crust (check health food stores) and top with chunky tomato sauce, veggies, part-skim mozzarella and basil.
16. Veggies- feeling green?  Eat your greens (broccoli and spinach), and reds (peppers, tomatoes) and oranges (sweet potatoes, carrots), and yellows (various squash), too. 
17. Bacon- lean Canadian bacon is best.
18. Mayonnaise- some low-fat mayo is just not very tasty.  Mix a little mayo with mustard and drastically cut fat and calories. 
19. Steak- choose a lean flank instead of a rib-eye or T-bone.
20. Cake- try lighter versions like angel food cake with only 110 calories per slice. 
21. Potatoes- ditch the russet potatoes and replace with sweet or red-skin potatoes. 
22. Chips/ crackers- get rid of products that contain trans fats.  Nabisco Wheat Thins and other products are now made trans fat free. 
23. Cereals- look for cereals with at least 3 grams of fiber and avoid any with sugar as the first 3 ingredients (a rule I had to follow as a kid- mom does know best).

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