2012 Issue 2
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| If You Eat... | Swap It For... |
| Eggs fried in butter or oil | Egg whites cooked in a pan with a small spritz of canola or olive oil |
| Thick-cut pork bacon | Thin slices of turkey bacon |
| Syrup on pancakes | Pureed fruit on whole grain waffles |
| Full-fat cheese sticks, slices or wedges | Low- or non-fat cheese or a scoop of fat-free cottage cheese |
| Whole or 2% milk | Skim or fat-free milk |
| Steak or burgers | Grilled chicken breast or a lean piece of fish |
| Sour cream or mayo | Plain Greek yogurt |
| French fries or tater tots | Whole grain rice or beans |
| Butter or margarine in baked goods | Applesauce |
| Ice cream and candy | Fat-free frozen yogurt or apple slices with all-natural peanut butter |
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