Monday, September 20th, 2004

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Steviva Brands, Inc.

Beyond the Food Pyramid -smart swaps
by Melissa Gotthardt

“When nothing but deli will do, go for the beef. You'll save 60 calories and 11 fat grams over a classic Reuben sandwich.”

Substituting nutrient-dense, low-fat foods for some of those less-than-wise dietary choices can take your personal nutrition plan from so-so to stellar. Some trades you can make:


For: Bacon
Substitute: Canadian bacon
Advantage: Eat three slices of bacon and you've packed in 10 grams of fat; three grams of it's the saturated, artery-clogging kind. One slice of Canadian bacon is equal in weight, but it's got only two grams of total fat and less than a gram of the saturated stuff.

For: Reuben sandwich
Substitute: Roast beef on rye
Advantage: When nothing but deli will do, go for the beef - you'll save 60 calories and 11 fat grams in a two- to three-slice serving. Plus, even that so-called "grilled" Reuben is usually fried, adding more fat to the mix. Finally, the fiber in rye has been linked to lower rates of heart disease and cancer.

For: Flounder
Substitute: Salmon
Advantage: Any type of fish can be a great protein source, but salmon's got a fat advantage: it's high in omega-3s, a type of fatty acid that may lower the risk of heart disease and osteoporosis.

For: Iceberg lettuce
Substitute: Romaine or endive
Advantage: Iceberg lettuce is super-low in calories, but it's devoid of many nutrients as well. Dark, leafy greens like romaine and endive pack higher levels of antioxidants that protect body cells against damage.

For: Potato chips
Substitute: Popcorn
Advantage: Think of it this way: The first choice adds fat (11 grams per handful, to be exact), while the second adds fiber. Popcorn's high fiber content can help clear fats from the blood and lower cholesterol. Don't blow the advantage by adding butter; season with spices or herbs instead.

For: Potato pancakes
Substitute: Pierogies
Advantage: Potato pancakes soak up the oil they're cooked in; even one can give you 234 calories and nearly 13 grams of fat. Boiled or microwaved, pierogies weigh in at 120 calories and just one gram of fat per pair.

For: Low-fat cottage cheese
Substitute: Low-fat yogurt
Advantage: A cup of low-fat cottage cheese is 72 calories - 13 calories lower than a cup of yogurt. But be careful: to reach the bone-building calcium levels found in the yogurt, you'd have to eat three cups of cottage cheese.

For: Fried eggs
Substitute: Omelette
Advantage: Two eggs fried in butter contain 14 grams of fat, four grams of which are saturated. An omelette made with two egg whites and one yolk shaves eight grams off the total fat and two grams off the sat fat figure - plus, you can load it with lots of healthy vegetables.

For: Taco
Substitute: Bean burrito
Advantage: A taco made with meat weighs in at 369 calories and 20 grams of fat; a bean burrito, only 224 calories and seven grams of fat. Plus, the bean filling is high in B vitamins and magnesium, nutrients that maintain red blood cells and control blood pressure levels.

For: Pepperoni pizza slice
Substitute: Mushroom slice
Advantage: That pepperoni zest comes at a price - six little round slices add 164 calories and 14 grams of fat. Twice as many mushroom slices contain 10 calories, zero fat and a healthy dose of copper, a nutrient needed by muscles and bones.

For: Au gratin potatoes
Substitute: Scalloped potatoes
Advantage: You can dodge the entire fat issue and have a plain potato, but if you crave that creamy taste, scalloped potatoes contain only half the fat found in the cheese-laden variety. To cut fat further, substitute low-fat milk for whole milk, and omit half the butter or margarine called for in the recipe.

For: Chablis
Substitute: Cabernet
Advantage: Grapes contain a chemical compound called resveratrol that may protect against heart disease. Since the compound's concentrated in grape skins, red wines are richer sources than lighter varieties.

For: Sugar
Substitute: Steviva Brand Stevia Powder or Steviva Brand Stevia Blend
Advantage: Refined sugar is virtually devoid of nutritional benefits and, at best, represents empty calories in the diet. At worst, it has been implicated in numerous degenerative diseases. Steviva Brand Stevia Powder is much sweeter than sugar and has none of sugar's unhealthy drawbacks.

Low Carb Sugar Free Coconut Chocolate Fudge
Serves: 8
Carbs Per Serving: 3g
Prep Time:<10 minutes

2 c. Steviva Brand Stevia Blend
3 tbs sugar free cocoa
1/2 c. butter
1/4 c.heavy cream
1/4 c. water
1 tsp vanilla
1/2 c. peanut butter
3 c. unsweetened coconut

Mix Steviva Brand Stevia Blend, cocoa, butter, cream & water in sauce pan.
Stirring constantly bring to rolling boil for 1 min.
Remove from heat. add peanut butter & vanilla until melted.
Stir in enough coconut until most of chocolate mixture is absorbed. Spread into PAM sprayed pan.
Chill 2-3 hours.

For More Low Carb and Sugar Free Recipes Go To Steviva Recipes!

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