Substitutions


Instead of White Sugar try (listed in order of preference):








honey

barley malt

concentrated apple juice

fructose

molasses

sucanat

maltose




fruit juice

date sugar

rice syrup

dried dates

apricots

carob powder

apple butter







Instead of White Flour use:


whole wheat flour

barley

buckwheat

grind own flours

chickpeas

amaranth

soy




Instead of Oil/Fat use:


olive oil

fat free foods

natural fats

canola oil

low-cal mayonnaise

lemon instead of Hollandaise sauce




Instead of Salt use:


lite salt

salt substitute

soy sause

miso

extra seasonings




Instead of Dairy use:


nonfat for whole milk

yogurt for sour cream

frozen yogurt for ice cream




Instead of Eggs use:


boiled or poached for fried egg




Instead of Meat use:


turkey bacon

turkey hot dogs

roast instead of fried chicken

tuna sandwich for hamburger




Healthy Desserts:


fruits

frozen yogurt instead of ice cream

angel food instead of chocolate cake




Healthy Snacks:


unbuttered popcorn instead of peanuts or chips

plain muffin instead of doughnut

baked potato instead of french fries

frozen yogurt popsicles

frozen orange juice bars

frozen orange sections

frozen bananas




Tips:


  • Start off by using 2/3 of sugar called for in recipes, then decrease
  • Use honey and cut the amount called for in the recipe by 1/2
  • Use whole grain breads, rolls, crackers & pasta
  • Make whole wheat croutons
  • Use brown rice instead of white
  • Use more herbs and spices instead of salt and sugar
  • Start out changing your recipes by substituting 1/2 of the flour amount
  • With whole wheat, then whole grain amounts
  • Serve fruit with a bit of yogurt for some of your desserts
  • Try to add one new healthy recipe into the menu per week
  • Don’t skip meals
  • Try enjoying the taste of clean pure water





References



  1. Boyd, JN, et al., Food Chemistry and Toxicology, vol.20, p.47,
    1982

  2. Quillin, P., SAFE EATING, p.129, M.Evans, NY, 1990

  3. Jochems, R., DR. MOERMAN’S ANTI-CANCER DIET, Avery, Garden City, NY,
    1990

  4. Livingston-Wheeler, V., et al., THE CONQUEST OF CANCER, Waterside, San
    Diego, 1984

  5. Gerson, M., A CANCER THERAPY, Gerson Institute, Bonita, CA 1958

  6. Aihara, H., ACID & ALKALINE, George Ohsawa Foundation, Oroville,
    CA, 1986; see also Kushi, M., THE CANCER PREVENTION DIET, St. Martin Press,
    NY, 1983

  7. Conge, G., et al., Reproduction, Nutrition, Development (French),
    vol. 20, p.929, 1980

  8. Hitchins, AD, and McDonough, FE, American Journal of Clinical Nutrition,
    vol.49, p.675, 1989

  9. Le, MG, et al., Journal of the National Cancer Institute, vol.77,
    p.633, 1986

  10. Shahani, KM, et al., Society of Applied Bacteriology Symposium Serial,
    vol.11, p.257, 1983

  11. Abdullah, TH, et al., Journal of the National Medical Association,
    vol.80, no.4, p.439, Apr.1988

  12. Belman, S., Carcinogenesis, vol.4, no.8, p.1063, 1983

  13. Kiukian, K., et al., Nutrition and Cancer, vol.9, p.171, 1987

  14. Kroning, F., Acta Unio Intern. Contra. Cancrum, vol.20, no.3, p.855,
    1964

  15. You, WC, et al., Journal of the National Cancer Institute, vol.81,
    p.162, Jan.18, 1989

  16. Ansher, SS, Federation of Chemistry and Toxicology, vol.24, p.405,
    1986

  17. Chihara, G., et al., Cancer Detection and Prevention, vol.1, p.423,
    1987 suppl.

  18. Kennedy, A., and Little, JB, Cancer Research, vol.41, p.2103,
    1981

  19. Messina, M., et al., Journal National Cancer Institute, vol.83,
    no.8, p.541, Apr.1991

  20. Oreffo, VI, et al., Toxicology, vol.69, no.2, p.165, 1991; see
    also von Hofe, E, et al., Carcinogenesis, vol.12, no.11, p.2147,
    Nov.1991; see also Su, LN, et al., Biochemical & Biophysical Research
    Communications
    , vol.176, no.1, p.18, Apr.1991

Avatar Written by Noreen Quillin

Get the Healthiest Newsletter!

Get a dose of Healthy delivered straight to your inbox. Each FREE issue features amazing content that will elevate your Body, Mind, and Spirit.

Your data is never shared with 3rd parties

Body+Mind+Spirit

TRANSFORM YOUR LIFE?

Try the Internet's Longest-Running Wellness Program.