Page 180 - Nutrition Essentials for Nursing Practice

168 U N I T 1 Principles of Nutrition

Box 7.3 STEPS TO A HEALTHIER WEIGHT

Making Nutrient-Dense Food Choices
Here are some foods that contain extra calories from solid fats and added sugars and
some “smarter” replacements. Choices on the right side are more nutrient dense—
lower in solid fats and added sugars. Try these new ideas instead of your usual
choices. This guide gives sample ideas; it is not a complete list. Use the “Nutrition
Facts” label to help identify more alternatives.

Instead of . . . Replace with . . .

Milk Group Plain fat-free yogurt with fresh fruit or
Sweetened fruit yogurt vanilla flavoring

Whole milk Low-fat or fat-free milk
Natural or processed cheese Low-fat or reduced-fat cheese

Protein Foods Beef (loin, round), fat trimmed off
Beef (chuck, rib, brisket) Chicken without skin
Chicken with skin Low-fat lunch meats (95%–97% fat free)
Lunch meats (such as bologna) Hot dogs (lower fat)
Hot dogs (regular) Canadian bacon or lean ham
Bacon or sausage Cooked or canned kidney or pinto beans
Refried beans
Reduced-fat granola
Grain Group Unsweetened cereals with cut-up fruit
Granola Pasta with vegetables (primavera)
Sweetened cereals Pasta with red sauce (marinara)
Pasta with cheese sauce Toast or bread (try whole-grain types)
Pasta with white sauce (alfredo)
Croissants or pastries Fresh apple or berries
Unsweetened applesauce
Fruit Group Canned fruit packed in juice or “lite” syrup
Apple or berry pie
Sweetened applesauce Oven-baked French fries
Canned fruit packed in syrup Baked potato with salsa
Steamed or roasted vegetables
Vegetable Group
Deep-fried French fries Light or fat-free cream cheese
Baked potato with cheese sauce Plain low-fat or fat-free yogurt
Fried vegetables Light-spread margarines, diet margarine

Solid Fats Seltzer mixed with 100% fruit juice
Cream cheese Unsweetened tea or water
Sour cream Unsweetened applesauce or berries as a
Regular margarine or butter
topping
Added Sugars Fresh or dried fruit
Sugar-sweetened soft drinks Experiment with reducing amount and
Sweetened tea or drinks
Syrup on pancakes or French toast adding spices (cinnamon, nutmeg, etc.)

Candy, cookies, cake, or pastry
Sugar in recipes

Source: ChooseMyPlate.gov. U.S. Department of Agriculture.