Alternative Food Choices

Doctor consultationJust because your doctor says, “No more sugar!”  It’s not the end of the world…

When you want something sweet…

Instead of cake, cookies, or ice cream, try:

  • Sugar-free jello or hard candies (but always read the Nutrition Label on every food for serving size information)
  • Sugar-free hot coco
  • Fruit with cool whip  SugarFree Cookies
  • Lower fat cookies like ginger snaps, vanilla wafers, graham crackers, animal crackers (again, observe serving size)
  • No sugar added pudding or fudgsicles
  • Eating very small portions of your favorite treat

When you want something salty and crunchy…

Instead of potato chips or tortilla chips, try:

  • Low-sodium pretzels
  • Air-popped popcorn
  • Baked chips or baked tortilla chipscrudite
  • Cut raw veggies with low fat dip, salsa, or low fat cream cheese
  • Pickles


When you want something to drink…

Instead of soda or fruit punch, try:    Water with lemon

  • Diet soda
  • Crystal light or other sugar-free beverages
  • Seltzer with just an ounce or two of fruit juice
  • Water with lemon juice

When you want fast food…

Instead of hamburgers or hotdogs, try:

Chicken sandwichGrilled or broiled chicken sandwiches
1 slice of thin crust veggie pizza
Low fat sub sandwiches
When you want “comfort food”…



Instead of high-fat, high-carb choices, try:

Macaroni and cheese cooked with fat-free evaporated milk, low fat cheese, and egg substitute
Mashed potatoes made with trans-fat free margarine and fat-free milk, or replace part of the potato with pureed cauliflower

Meals Division

Meatloaf made with ground turkey and egg substitute
Beef stew made with round cut beef, fewer potatoes, and more non-starchy vegetables like carrots, onions, green beans, and spinach

(Joslin Center, Harvard University)

Menu Selections By Meals

Healthy breakfast alternatives

Avoid unnecessary fatty foods and high amounts of sugar to ensure a proper start to your day. Try these breakfast favorites to change your way of eating for the better.

  • Fat free milk instead of whole or 2 percent milk.
  • Egg whites or egg beaters instead of whole eggs.
  • Ham or turkey bacon instead of regular bacon.
  • Kefir or Greek yogurt instead of prepackaged fruit and yogurt cups.
  • Whole grain bagel or toast with fruit preserves instead of white bagel or toast with butter.
  • Agave syrup, maple syrup or fresh fruit instead of store bought syrup.
Healthy snacks and lunch alternatives

Boost your health and power through your day with these energy-enhancing foods. Try these lunch and snack alternatives to help maintain your energy throughout the day.


  • A handful of almonds or peanuts instead of sugary protein bars.
  • Fresh fruit (apples, bananas, pears, berries, tomatoes) instead of candy or sweets.
  • Fresh, raw veggies (carrots, broccoli, beets) instead of salty, crunchy snacks.
  • Baked chips instead of fried chips.
  • Home-popped popcorn or rice cakes instead of store bought popcorn bags.


  • Leafy green salads with light or vinegar based dressing instead of iceberg lettuce with creamy dressings.
  • Skim mozzarella or light cheddar instead of other fatty cheeses.
  • Light mayonnaise with olive oil or mustard instead of regular mayonnaise.
  • Whole wheat pitas and whole wheat bread instead of white bread.
  • Baked turkey or chicken instead of salty deli meats.

5 Simple Tips For Eating Healthy On The Go 

Healthy dinner alternatives

It’s important to keep portion control in the forefront of your mind for all meals, especially dinner. By selecting healthy food alternatives and keeping an eye on your portion size, you’ll feel better and begin to lose weight at the same time. Try these healthier foods options for your dinners.

  • Lean ground beef, ground turkey or ground chicken instead of regular ground beef.
  • Fresh or frozen vegetables instead of canned vegetables.
  • Chicken breast instead of chicken thighs and legs.
  • Fish or tofu instead of red meat.
  • Brown rice or quinoa instead of white rice.
  • Whole wheat or brown rice pasta instead of white pasta.
Healthy beverage alternatives

The number one way to cut down on calories and increase your health is to eliminate soda from your diet. Replace sugary soda with water, sparkling water or infuse your water with strawberries, lime, lemon, orange or cucumbers to instantly boost your health and detox your body. Follow these simple tricks for healthier drinking:

  • Use fat-free milk, rice milk or soymilk in your morning coffee instead of fatty creamers.
  • Use agave syrup instead of white sugar to sweeten your coffee.
  • Drink vegetable juices instead of fruit juices.
  • Drink fresh squeezed juices instead of store bought juices.

(Christina Holt,