Goodbye, Cruel Fat! 5 Easy Food Makeovers
Katz Says: "Thumbs up! One baked potato provides about two grams of fiber, 610 milligrams of potassium, and 145 calories. For a comparable amount of cooked cauliflower, which has only 35 calories, the fiber is much higher (about four grams), as are the calcium, vitamin C, and folate. Although the potassium content is lower (about 230 milligrams), Kate's Cauliflower gets my vote for guilt-free comfort food."
Katz Says: "This is standard practice in the Katz house, too. Flaxseeds are the most concentrated plant source of omega-3s, and they're rich in fiber. My wife, Catherine, has also found, through trial and error, that soft wheat (pastry) flour or oat bran flour-both whole grain-make excellent alternatives to white flour in baking. You can find all kinds of healthy recipes at davidkatzmd.com/recipes."
The Rating: Excellent
Katz Says: "These are good ways to reduce fat and calories. Along with applesauce, you can also use mashed prunes or banana to partially or fully replace oil. You might also try unsweetened apple butter, which has no fat. Baking with fewer egg yolks and extra whites is a good strategy for cutting dietary cholesterol, although increasing evidence suggests it’s much less of a worry than we once thought. Another tip to consider is replacing ¼ cup of the sugar in a recipe with nonfat powdered milk."
The Rating: Good
Katz Says: "I like your oven frying technique. But I think you can improve it. With bottled dressing, you may be adding high-fructose corn syrup and lots of sodium. Use olive oil and vinegar, or choose a commercial dressing with a short ingredient list, like Newman’s Own. And instead of bread crumbs—which can contain salt, trans fat, even sugar—try crushed KashiTLC Original 7-Grain crackers: They have moderate salt and zero saturated and trans fat."
The Rating: Try Again
Katz Says: "I'm not too enthusiastic about this one. I'd rather see you enjoy a small piece of heart-healthy, intensely satisfying dark chocolate (with at least 60 percent cocoa), which is rich in antioxidants. That's better than trying to fill up on all these artificial flavors and sweeteners. The calories in the real chocolate can easily be reduced elsewhere in your diet. I think that would be a better strategy for health and weight control."
More Diet Advice: Get 10 more easy food switches from Dr. Katz