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Volume II
January 12, 2005

Making the Change
by Amy Hunt

Very few people still eat three square meals a day. Instead our society has evolved into a state of grazing.  We are constantly snacking. This is not a bad thing if it is done correctly. Snacking is a great way to fuel your body throughout the day with mini-meals and avoid binge eating later on.

Many snacks fall into two categories: chips or candy.  Here are some options for that standard fare:

Instead of



Potato Chips

Whole grain ready to eat cereal with dried fruit

Save 10 grams of fat plus get a good dose of fiber and lots of vitamins and minerals

Baked tortilla chips with salsa

Vitamin C, potassium, and lycopenes (cancer-preventing substances found in tomatoes 

Breadsticks and string cheese

Calcium and protein

Candy Bar

Fat free yogurt with fruit and a few chocolate chips

Save at least 10 grams of fat plus get ¼ of your daily calcium needs plus other nutrients and fiber

Applesauce with animal crackers or fat free vanilla wafers

Save at least 10 grams of fat

  • Stock the pantry and refrigerator with healthy foods.  If the chips and dip aren't there, they're out of sight, and hopefully out of mind.
  • Watch portion amounts. Instead of eating crackers, popcorn, and other munchies directly out of the bag, pour a certain amount into a separate container.  Pay attention to eating while you're eating. If you snack mindlessly while watching TV or doing some other activity, it's easy to overeat.
  • Take a look at your overall diet, comparing it with what experts recommend you "should have" for good health.  Are you low in fruits, vegetables, whole grains? Slip whichever foods you're lacking into your snacking plan.

Light Alternatives


Instead of:



Ground beef


Ground turkey

Cream (for everything except whipping)


Evaporated skim milk OR low-fat buttermilk

Cream Cheese


Neufchatel OR Light Cream Cheese OR Ricotta Cheese

Chocolate chips


Mini chocolate chips and reduce amount OR use fewer chips

Sour cream


Plain yogurt OR fat-free sour cream



Use less and toast for added flavor OR crispy rice cereal

Peanut butter


Reduced-fat peanut butter

Whole milk


Evaporated skim milk OR skim or low-fat (1 percent) milk

Sour cream, mayonnaise, and cheese-based dips


Bean dips, roasted and pureed vegetable dips, salsa

Bacon or sausage


Turkey bacon OR turkey sausage OR Canadian bacon OR lean ham

Beef chuck or brisket


Beef round OR flank steak

Pork butt/shoulder


Pork tenderloin

Cream-based soups


Broth-based soups

Pepperoni pizza


Veggie pizza, light on the cheese

Pasta with cream sauce


Pasta with tomato sauce

Bagels or muffins


English muffins



* DVO welcomes your kitchen hints and cooking or nutrition questions! Email us and we'll post your hints and Q/A's in upcoming newsletters! *

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