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Healthy Substitutions


When shopping at a grocery store, go around the perimeter of the store: produce, dairy, meats, and then come right out. Avoid the middle aisles with all the processed foods. If possible, shop at places that sell healthy foods like Trader Joe’s, Whole Foods, Henry’s, Clark’s or health food stores.

In general, avoid whites: white flour, white sugar, white rice, fat, salt.
Eat more whole grains, fresh raw fruits and vegetables, legumes, nuts, seeds.
Less processed the better; natural is best. If you can’t pick it, fish it, or milk it, don’t eat it!

Instead of bleached flour, use unbleached flour or even better, whole wheat or whole grains.
Breads, cereals, pasta made from whole grains. (Kashi brands recommended).
Try some other whole grains like quinoa, spelt, buckwheat, barley, millet, teff, amaranth.
Try sprouted bread, made from whole grains and packed with nutrition.

Instead of white refined sugar, use natural raw sugar, Sucanat, honey, molasses, maple syrup, date sugar, barley malt, or brown rice syrup or Stevia or Xylitol from health food stores.
Adapt your recipes to use less sugar. Instead of 1 cup of sugar, reduce it to ¾ c or ½ c.
Substitute 1/2 c.honey or molasses, reduce liquid 1/4 cup, and reduce baking temperature 25 degrees.
Substitute applesauce and reduce the sugar and oil. Use real maple syrup on pancakes and waffles.

Instead of white rice, use brown rice or wild rice or a mixture.
Get regular oatmeal and add fruit and natural sweetener rather than buying the packaged kind.

Use fresh or frozen fruits and vegetables instead of canned.
Try to get vine ripened, organic produce as often as possible. Grow your own.
Cooking (including microwaving) destroys nutrients, so eat vegetables raw or lightly steamed.

Try to eat free range, hormone-free meats: beef, pork, chicken, turkey, dairy products.
Go for lean meats, cut away any fat, and eat a small amount.
Fatty fish like salmon, tuna and mackerel has good Omega 3 fats, but use caution due to mercury.
Get deep sea cold water fish, not farm raised. Salmon from Alaska. Use fish oil supplement instead.

Be creative in making salads. Instead of using iceberg lettuce, use romaine, or spinach. Get salad dressings that flow rather than creamy kinds. Make your own with red wine vinegar and olive oil.

Avoid products with partially hydrogenated oils, MSG (monosodium glutamate), and aspartame, splenda, preservatives, artificial food coloring and flavoring, sodas with caffeine, phosphoric acid, sodium nitrates (bacon, pepperoni, sausage, luncheon meats).
Read the labels of products. If you can’t read it, don’t buy it.

Best oil to use: extra virgin olive oil.
High heat changes decent oils to bad oils so try not to heat oils. Never use oils twice.
Stirfry vegetables in water first. Add oil later. For light frying, use butter or virgin coconut oil.

Recommended moderate intake:

  • Sugar: less than 10 teaspoons (35 gm), hopefully from fruits and vegetables and whole grains
  • Sodium/salt: no more than 3 gm a day. (Use sea salt instead of regular salt)
  • Fat: 2 Tablespoons of good fat (l-2 T of Flaxseed oil or ground flaxseed, avocados, nuts, olive oil)