EATRITE - 5i - Some Prudent Diet Exchanges

EXCHANGES are for variety

Prudent 200ml Skimmed Milk exchanges:
100ml whole milk/200ml buttermilk/200ml maas/175ml low or no fat fruit yoghurt/
150ml natural yoghurt/1/2 cup diet ice cream/125ml diet custard.

Prudent Oil exchanges:
15ml low oil salad dressing/5ml oil/1 tsp butter/
1 ½ tsp Lite margerine/1 tsp ordinary mayonnaise/25ml Lite mayonnaise/
25g avocado/8 olives/1 rasher lean bacon.

Prudent Starch exchanges:
Cereals – ¾ cup Bran flakes,
Corn flakes, Rice crispies.
Porridges – ½ cup cooked Oats, Maise meal, Mabella, Taystee Wheat, Kreemy Meal.
Custard – 2 ½ table spoons.
Cake flour – 2 ½ table spoons.
Crispbread – 3 Provita, 2 cream crackers, 2 snackbread, 2 rice/corn cakes.
Potato – 100g microwave/boil/bake
Corn – ½ cup
Peas – ½ cup
Barley – ½ cup
Samp – ½ cup
Sweet potato – ¼ cup
Crushed wheat – 75 g
Macaroni – ½ cup raw
Rice – ¾ cup
Baked beans – ¼ cup

Prudent “Meat” Exchanges:
60 – 90g chick peas/dried peas/haricot beans/
split peas/jugo beans/kidney beans/lentils/lima beans/sugar beans.
2 viennas
1 country sausage
65g polony

Prudent “Meat” NO’s:
bacon, fish in oil, sardines, pickled fish.
No fish cakes, fish fingers, oven-bake fish in batter or crumbs.

Prudent Egg Exchanges:
30g hard, low-fat cheese/70g cottage cheese/
35g feta cheese/65g ricotta/25g cheddar or gouda

Prudent Vegetable Exchanges:
fresh for cooked, fresh for frozen,
Frozen for canned, steamed for boiled, fresh or steamed for fried,
Plain and herbed/salted for buttered, herbed for salted.

Prudent Fruit Exchanges:
Variety for lack of variety, fresh for dried,
fresh for stewed, fresh for frozen, skins on rather than off, pips and seeds where possible.

Prudent Diet - Three Watchwords:

MODERATION. VARIETY. CHOOSE!

Next time… More about the Natural Way Diet Rules.

Scripture: Psalm 100:4

Homework 5i:

Become more disciplined about eating and lifestyle.
Moderate eating.
Moderate exercise.
Broaden the variety of healthy foods that you eat.
I Thessalonians 4:11

EATRITE - Leslie Hand.