Substitutes

 Rather Than  Choose
   
Bottled salad dressings Fresh squeezed lemon or lime juice
Catsup Tabasco, spices, onions, mustard
Mayo on sandwich Guacamole or hummus
Syrup on pancakes Berries, banana, apple, nuts, seeds
Iced tea Lemon water
Butter on muffins Avocado spread or salsa
Jam on bread Bread and whole fruit, side by side
Soft Drinks Chilled lemon water and whole fruit
Coffee drinks Bernando Coffee
Cereal Oatmeal, fruit, nuts, seeds
Mayo on artichoke Fresh squeezed lemon juice
Salt on watermelon Plain watermelon
Cookies Small pancakes, oatmeal
Baked desserts More dinner instead
Unhealthy snacks Raw veggies with dip
Condiments Spices, fresh lemon juice
Meat Less meat. More beans, rice, fiber
Suppressants, alcohol Designated driver, relaxation
Stimulants, caffeine Water hydration, exercise
Cooking with butter Cooking with water
Buttered popcorn Tabasco popcorn, get creative
Grazing on snacks Eat 3 square meals
Dairy Limit quantity
Plain veggies Add lemon juice, favorite spices
Fruit juice Whole fruits
Eating and watching TV Maybe the dining table?
Junk, chemicals, shelf life Plants, micro-nutrients, your life
French fries Sweet potato, baked potato
Deep fried You are clogging your arteries
Doughnuts Muffins, waffles, oatmeal
Sugary items grapes, fruit, nuts, raisins
   
 Rather Than  Choose

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