Hey Guys,
These are the healthy alternatives that we came up with for the people of Harlem.
Food Alternatives
| Foods to Avoid | Foods to eat instead |
| Whole Milk | 1% or fat-free milk |
| Evaporated whole milk | · Low-fat (1%) · Reduced-fat (2%) or · Fat-free evaporated (skim) milk |
| Butter (being used as an spread) | · 0% trans fat spread · Olive oil (as a dip for bread) |
| Cheese | Reduced fat and cholesterol cheese |
| Sour Cream | Plain low-fat yogurt |
| Cream Cheese | Low-fat cream cheese |
| Crackers with cheese | Whole wheat crackers with low fat peanut butter |
| Coffee cream (½ and ½) or nondairy creamer (liquid, powder) | · Low-fat (1%) or reduced-fat (2%) milk · Fat-free dry milk powder |
| Pasta with white sauce(alfredo) | Pasta with red sauce (marinara) |
| Pasta with cheese sauce | Pasta with vegetables(primavera) |
| Granola | · Bran flakes or crispy rice · Cooked grits or oatmeal · Reduced fat granola |
| Ramen Noodles | Brown rice or noodles (spaghetti, macaroni, vermicelli) |
| Fried potato fries | Baked sweet potato fries |
| Ice-cream
| · Low fat frozen yogurt · Sorbet, Sherbet · Frozen fruit bars |
| Custards or puddings(made with whole milk) | · Use skim or reduced fat milk to make the custards or pudding |
| Whole eggs | · Egg whites · Egg Substitutes |
| Ground beef | Extra lean ground beef |
| Steak(beef) | Salmon, halibut, fresh tuna |
| Chicken with the skin on | Chicken with the skin removed
|
| Hot dogs | Low-fat or reduced fat hot dogs |
| Chorizo sausage | · Turkey sausage(well drained) · Vegetarian sausage(made with tofu) |
| Oil packed tuna | Water packed tuna |
| Cold Cuts and Deli meat | Lean low fat turkey breast |
| Donuts, sweet rolls, muffins, scones, or pastries | English muffins, bagels, reduced-fat or fat-free muffins or scones (choose lowest calorie variety) |
| Cake (such as pound, chocolate, yellow) | Cake (angel food, white, gingerbread) |
| Cookies | Reduced-fat or fat-free cookies (graham crackers, ginger snaps, fig bars) (choose lowest calorie variety) |
| Fudge Sauce | Chocolate syrup |
| Chips (fried) for a snack | · Home made trail mix that uses unsalted peanuts, almonds, pecans, most other nuts, raisins, cranberry raisins. |
| Cheese Dip, Guacamole dip, refried beans | · Fresh Salsa · Guacamole |
| Gravy( made with fat and milk) | Gravy made with water of fat-free milk |
| Whipped cream | · Whipped cream made from skim milk |
| Canned cream soups | Broth based soups |
These are healthy alternatives that people in Harlem can use to create the dishes they enjoy. The recipe group should incorporate these ingredients into their portion of the health guide.
ReplyDeleteThis is a great chart. I see a lot of the foods in the food to avoid columns that are in my local bodegas and supermarkets. So now I know what I have to watch out for.
ReplyDeleteAnaise- that is why I decided to add them. I see alot of those types of food being picked up. All of these are low fat options, so I am hoping by reducing their fat intake, the cancer rate will go down along with other health issues related to the fat intake.
ReplyDeleteAysha- i hope they do. I added healthier versions of cakes and cookies. Sometimes you just need to snack on something sweet!