Try these heart-healthy suggestions:
|whole milk or 2% milk||1% milk or skim milk|
|whipped cream||chilled evaporated skim milk, whipped|
|cheese, (American, Cheddar, Swiss)||Cheeses with 5 or less grams of fat per ounce. Terms used: reduced-fat, low-fat or fat-free. Reduced-fat is easier to substitute when cooking.|
|creamed cottage cheese||nonfat or 1% fat cottage cheese, or farmers cheese|
|cream cheese||light, fat-free products, or Neufchatel cheese|
|Mozzarella cheese||part-skim mozzarella cheese|
|Ricotta cheese||nonfat, lite, or part-skim|
|sour cream, regular||non-fat, light, or low-fat sour cream or plain yogurt.|
|butter||lower calorie margarines in soft tubes, vegetable cooking sprays, or nonstick cookware.|
|margarine, regular||lower calorie margarines in soft tubes, vegetable cooking sprays, or nonstick cookware.|
|mayonnaise, regular||reduced-fat, cholesterol free, low fat, or fat-free. If making a dip you can substitute plain nonfat or low-fat yogurt. Reduce the amount required in the recipe.|
|salad dressing||reduced-fat, cholesterol free, low fat, or fat-free dressings or lemon juice, vinegar, or mustard. Reduce the amount required in the recipe.|
|one whole egg||equals 2 egg whites or 1/4 cup egg substitute|
|egg noodles||noodles made without egg yolk|
|condensed cream soup||99% fat-free condensed cream soup|
|salt||eliminate or reduce by 1/2; explore herbs and spices|
|gravy||gravies made with low sodium broth and thickened with flour/cornstarch|
|beef, pork, veal, lamb||choose lean cuts trimmed of all visible fat, or substitute with chicken or turkey without the skin.|
|oil for sautéing||water, broth, tomato juice|
|frying||broil, bake, microwave, poach, steam, grill, stir fry|
1. Instead of salt, add herbs and spices to enhance the flavor. Explore the many possible seasonings available.
2. Increase fiber, vitamins and minerals by adding fresh, frozen or leftover vegetables (use fruits if making a cold soup). Avoid canned vegetables high in sodium. Read the label. A low sodium food contains 140 mg or less per serving of sodium.
3. Increase fiber and protein by using foods such as, beans, lentils, brown rice, whole grain pasta, barley and bulgur.
4. Increase calcium and protein by using skim milk, evaporated skim milk, non-fat dry milk powder, or calcium-fortified soymilk. These low fat ingredients can replace the higher fat alternatives like whole milk or cream.
Canned and Dry Soup Mixes are known for their high sodium content, Read the label and check the serving size. Remember, a low sodium food contains 140 mg or less per serving of sodium.
There are some companies within the food industry making great strides in lowering the sodium content in their products. At Campbell, they have more than 100 products with a healthy level of sodium; more than 200 that are low in fat and saturated fat; more than 150 products that have 100 calories or less per serving; and more than 85 products certified by the American Heart Association.
As I searched the Campbell archives, I came across a commercial from 1959. Campbell had the foresight to recognize the importance of nutrition over 50 years ago.
Campbell's Soup, 1959
Soup is a stable in almost every American home. After the NBC's "Seinfeld" show introduced the "Soup Nazi" in the United States on November 2, 1995 - Soup became a fashionable food.
The Soup Nazi - Revenge