BETTER FOOD SUBSTITUTES
Place a check mark in the spaces below in either one column or the other, to indicate which you are predominantly eating. Leave a blank if you are not eating an item from either column.
This will assist your Nutritionist with your dietary assessment. It will also assist you in assessing the quality of the foods that you are eating. These better food substitutes are a good place to start to modify your diet and the diet of your family.
DO YOU EAT THESE FOODS? ____ any kind of cheese ____ cow's milk ____ yogurt ____ red meat, beef or pork ____ hot dogs ____ head lettuce ____ white bread ____ boxed breakfast cereal ____ drink tap water ____ cook with tap water ____ canned fruits ____ hydrogenated peanut butter ____ refined, white pasta ____ table salt ____ coffee ____ black tea ____ soft drinks ____ sugar ____ citrus juices ____ white rice ____ poultry with drugs ____ grocery store eggs ____ sprayed fresh vegetables ____ salted, roasted nuts & seeds ____ commercial mayonnaise ____ commercial salad dressings ____ aluminum pots & pans ____ canned fruits ____ eat fruits as dessert ____ eat proteins & starches together ____ drink liquids with meals ____ smoke cigarettes ____ drink alcohol ____ sugared jam ____ vegetable oil ____ soy sauce ____ margarine ____ salted snacks ____ fry foods with oil |
Or THESE BETTER FOOD SUBSTITUTES ? ____ fetta, cottage cheese ____ soya, almond, goat or rice milk ____ low-fat yogurt ____ chicken, turkey or fish ____ tofu dogs ____ romaine or leaf lettuce ____ whole grain wheat, rye, etc. ____ whole grain, cooked cereal ____ drink purified water ____ cook with purified water ____ fresh or frozen fruits ____ raw almond, cashew butter ____ whole grain or vegetable pasta ____ Celtic or Himalayan salt & minerals ____ grain substitute coffee ____ herbal tea or real green tea ____ natural soft drinks or mineral water ____ honey or maple syrup ____ less acidic juices ____ brown rice ____ drug-free poultry ____ free-range or organic eggs ____ organic fresh vegetables ____ salt-free, raw nuts & seeds ____ home-made mayonnaise ____ home-made salad dressings ____ stainless steel, glass or Teflon ____ fresh or frozen fruits ____ eat fruits as snacks ____ eat vegetables with either one only ____ no liquids or only sip liquids ____ keep quitting until actually quit ____ don't or only on special occasions ____ natural jam or apple butter ____ cold-pressed, unrefined oil ____ tamari sauce ____ butter, tahini or lecithin spread ____ unsalted snacks, fruit, nuts, seeds ____ fry foods with water or little butter |
Please note that this is just some of the fine food substitutes you can use in your diet for starters.
Keep trying to improve your diet and you will get better at it.
