Try this

Instead of… Try…
White Rice
  • Brown or wild rice
  • Riced cauliflower
  • Bulgur (cracked, steamed and dried wheat kernels)
  • Whole–wheat couscous
  • Quinoa
  • Millet
White potatoes (including fries and mashed potatoes)
  • Sweet potatoes
  • Yams
  • Cauliflower mash
Regular white pasta
  • Whole-wheat pasta
  • Spaghetti squash
White bread
  • Whole-wheat bread
  • Whole-grain bread
Sugary breakfast cereal
  • High-fiber, low-sugar cereal
Instant oatmeal
  • Steel-cut Oats
  • Rolled Oats
Butter, Margarine
  • Liquid cooking oils from vegetables, nuts, or seeds
  • Extra virgin olive oil for sautéing and salad dressings
  • Canola oil for cooking and baking
  • Nut oil, such as walnut oil, to cook foods or drizzle lightly over top
Processed deli meats, Hot dogs, Beef, Sausage, Bacon
  • Fish (Aim for 2-3 servings of seafood each week)
  • Chicken without the skin
  • Turkey without the skin
Corn, Potatoes, Peas
  • Leafy greens
  • Broccoli
  • Cauliflower
  • Asparagus
  • Carrots
Fruits canned in syrup, Dried fruits
  • Fresh fruit
  • Frozen fruit
Watermelon, Melon, Very ripe bananas, Pineapples, Peaches, Nectarines
  • Raspberry
  • Strawberry
  • Blueberry
  • Blackberry
Frying food
  • Bake
  • Broil
  • Roast
  • Grill
  • Sauté