Substitute: Full-fat meats like bacon, sausage, prime rib, hot dogs, cured luncheon meats and poultry.
Healthier choices: Lean beef (round, loin, sirloin, filet) lean pork (tenderloin and center loin) skinless poultry, fish, eggs, raw nuts and seeds, all natural peanut butter, legumes and soy products.
Favorite brands: Hormel Pork Tenderloin, Boarís Head Oven Roasted Sliced Turkey, Smuckerís Natural Peanut Butter, Morningstar Farms Veggie Burgers, and Light Smart Soy Dogs.
Much like the meat group, it is important to know that when choosing dairy products, the whole fat choices are full of saturated fats, which can outweigh many of the benefits you might receive.
Substitute: Whole fat milk, yogurt, cottage cheese, sour cream, cheese and ice cream.
Healthier choices: Skim or low-fat milk, reduced fat cheeses, cottage cheese, yogurt, cream cheese, sour cream, frozen yogurt, enriched light soymilk and soy cheese.
Favorite brands: Silk Soy Milk, Dannon Lowfat Yogurt, and Jarlsberg Lite Swiss Cheese.
Be sure to check out The Last Diet Book Standing for a complete meal plan made up of the most popular meals for breakfast, lunch and dinner that have been made healthier by simple substitution. Our makeover meals trade empty calories for calories packed with fiber, vitamins, minerals, phytochemicals and antioxidants. Youíll quickly see that you can still enjoy your favorite meals while becoming healthier and slimmer!