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

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1982

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

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

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

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

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

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

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vol.49, p.675, 1989

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

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

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

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

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

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

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

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

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

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

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

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