在不牺牲味道的前提下,用智能替代品改善营养
无论你是在外面吃饭还是在家做饭, 有可能你可以做一些微小的改变,对改善你的饮食产生最大的影响. 这些简单的交换可以帮助你减少钠的摄入, added sugars, saturated fats, 反式脂肪和膳食胆固醇.
聪明的替代品可以帮助你保持整体健康的饮食模式,即使是外出就餐.
For recipes
以下是烹饪时常见的一些更健康的替代品:
Instead of: |
Use: |
|
---|---|---|
whole milk (1 cup) | 一杯脱脂或低脂牛奶加上一汤匙液态非热带植物油, such as canola, corn or olive | |
heavy cream (1 cup) | 一杯脱脂牛奶或半杯脱脂或低脂原味酸奶和半杯原味低脂无盐松软干酪 | |
sour cream | low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or use fat-free sour cream | |
cream cheese (1 cup) | 用4汤匙人造黄油(低饱和脂肪和0克反式脂肪)和1杯干黄油混合, unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed | |
butter (1 tablespoon) | 1汤匙人造黄油(低饱和脂肪和0克反式脂肪)或3/4汤匙液体非热带植物油 | |
无糖烘焙巧克力(1盎司) | 3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon liquid nontropical vegetable oil or soft tub margarine; since carob is sweeter than cocoa, 将食谱中的糖减少25% |
For snacks and desserts
这里有一些最受欢迎的零食和甜点,对你更有益:
Instead of: |
Enjoy: |
|
---|---|---|
fried tortilla chips | 烤玉米饼片(钠含量最低) | |
regular potato or corn chips | 无盐或低盐椒盐脆饼、爆高粱或烤薯片(低钠版) | |
high-fat cookies and crackers | 高纤维饼干和饼干, such as graham crackers, whole-grain crackers, rice cakes, fig and other fruit bars, 姜饼干和糖蜜饼干 | |
regular baked goods | 含不饱和油或软桶人造黄油的低脂肪烘焙食品, egg whites or egg substitutes, and fat-free milk | |
ice cream and frozen treats | 无糖冷冻软糖棒,无糖冷冻水果棒棒糖和无脂冷冻酸奶棒 |
For dining out
下面是一些外出就餐时可以选择的健康食品:
Instead of: |
Try: |
|
---|---|---|
cream-based soups | 以肉汤为主的汤,里面有很多蔬菜 | |
quiche | vegetable omelet | |
buffalo chicken wings | 无皮鸡翅配无盐干擦或剥虾 | |
bread, muffins or croissants | 烤面包、皮塔饼或全麦卷 | |
fried chicken sandwich | grilled chicken sandwich | |
chicken fried steak | plant-based burger | |
french fries | 烤土豆、糙米或蒸蔬菜 | |
mashed potatoes and gravy | baked potato | |
creamy coleslaw | 炒蔬菜,蒸蔬菜或蔬菜沙拉 | |
danish | whole-wheat English muffin | |
jumbo cheeseburger | 烤鸡三明治或普通大小的汉堡,加生菜、番茄和洋葱 |
Other dining out tips:
- 如果有选择的话,选择小一点的那份. 不要害怕要求“儿童菜单”或“老年人菜单”提供较小的份量.
- 在沙拉中选择低脂或无脂的醋汁,或者使用油和醋和/或挤一点柠檬.
- 要求任何酱汁或调料放在旁边,这样你就可以控制你吃的量.
- 与你的用餐伙伴分享主菜或带一半回家享用另一餐.