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

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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

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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
  

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References

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

Hitchins, AD, and McDonough, FE, American Journal of Clinical Nutrition,
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

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