Give Your Favorite Fatty Foods a Healthy Makeover

Here are some tips reduce calories and fat in some of your favorite meals making them more nutritious without sacrificing flavor.


Try a whole wheat crust. Many Delivery places now have that option, or make your own at home. Most grocery stores carry both ready made whole wheat crusts that you just top and bake and/or mixes that you can just add water to and make yourself. When you Make your own pizza use a part skim mozzarella cheese and avoid topping with pepperoni. Processed, prepackaged pepperoni is not only high in fat but contains but has up to and beyond 5 grams of saturated fat! If you like meat on your pizza, cook up some ground turkey sausage or turkey bacon for a topping. All veggies are free game, of course!

Spaghetti & Meatballs

Use Turkey Meatballs instead or if you make your own just replace your beef or pork with ground turkey. Use a whole grain pasta instead of white pasta. Replace your regular garlic breadĀ Okinawa Flat Belly TonicĀ  with a loaf of whole-wheat Italian bread. Just slice, brush with olive oil, sprinkle a little bit of garlic salt or Italian Seasoning and bake until its toasty.

Fried Chicken and Mashed Potatoes

Use Skinless Boneless Chicken Breasts. Dredge in a mixture of egg whites and low-fat milk and coat with panko bread crumbs (japanese bread crumbs). Bake on a cookie sheet sprayed with cooking spay. Make baked potatoes instead of mashed. Be creative with your toppings. Instead of butter or sour cream I top mine with salsa!

Burgers and Fries

I honestly don’t care for Turkey burgers. If you like them then use ground Turkey and season to your liking. Now, we all know that a good juicy burger needs some fat for moisture, so I use 80% lean ground beef for burgers. I save most of the calories and fat in this meal on the fries. I do use Whole Wheat Buns for the burgers and fat free cheese slices. There are brands that melt well and taste great! Replace fries by slicing potatoes into wedges, place in a bowl, drizzle with olive oil and sprinkle with sea salt and cracked pepper along with any other spices you like (I love to use Mrs. Dash for things like this) Toss it around to coat evenly and spread on a cookie sheet and bake.

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