Tips from the National Heart, Lung, and Blood Institute, on How
To Make Healthier Meals
Begin by choosing foods low in saturated fat, low in sodium and
low in calories:
• Try fat free (skim) milk or lowfat (1%) milk
• Only buy cheeses marked "lowfat" or "fat
free" on the package
• Choose to eat fruits and vegetables without butter or
sauce
• Serve rice, beans, cereals, pasta, whole grains (e.g.,
couscous, barley, bulgar, etc.)
• Choose lean cuts of meat, fish, and skinless turkey and
chicken
• When available, buy low– or reduced–sodium
or no–salt–added versions of foods
Use these recipe substitutions:
• Use two egg whites for each whole egg and margarine or
oil instead of butter
• Use light mayonnaise instead of the regular variety
• Use nonfat yogurt instead of sour cream
• Use lowfat cheese instead of regular cheese
• Use 1 percent or skim milk instead of whole milk
• Use fresh poultry, fish and lean meat rather than canned
or processed types
