Food substitution: Eat this, not that

You may have heard from your doctor what you are not allowed to eat. But do you know what foods you can eat?

Dr. Augusto Litonjua, past president of the Philippine Diabetes Association, tells his diabetic patients to avoid only two things 1) too much fat and 2) too much sugar. The rest they can eat in moderation.

According to Dr. Rafael Castillo, past president of the Philippine Society of Hypertension, patients with high blood pressure just need to cut down on two things: 1) too much fat and 2) too much salt.

Dr. Castillo says that patients should also challenge their concept of what tastes good for them. “If they keep on eating healthy food, like vegetables, fish and tofu, then they will find their taste preference changing. What tastes bland before now tastes delicious and those high-fat delicacies aren’t tempting anymore,” says Dr. Castillo.

With that in mind, let’s go to our concept of food substitution, which is replacing an unhealthy food choice with a healthier and heart-friendly one. Let’s start with the soup and meal. The ones on the left are not healthy while the ones on the right are better choices.

Explanation: Cream soups are milk-based and buttery in taste, hence they’re fatty. Fish fat, with loads of omega-3 fatty acids, is healthier than animal fat. And there are unbelievable morsels of hidden fat in sausages, longanisa and siomai, around 40% of the “meat” is really fat. Oh, my goodness! That’s why it’s so soft and juicy.

Doctors recommend eating only three to five eggs a week. For baking moms, you can avoid the cholesterol-rich egg yolk by substituting two egg whites in your recipe.

Did you know that ordering plain rice instead of fried rice can reduce the calories by 30%? Stop your tapsilogs. Tapa with plain rice is better. Use vinegar for taste.

Explanation: For those with high blood pressure, studies show that reducing your salt intake will reduce your blood pressure by as much as 10 points. So don’t put fish sauce, soy sauce, Worcestershire sauce, and bagoong on the dining table. Keep them far from sight and far from mind.

Gravies, mayonnaise, and fatty dressings are clear and present dangers to your waistline. And those Thousand Island dressings got their name because they’ll add a load of calories to your body, too. Try vinaigrette or ketchup instead.

“But Doc, I noticed that all those foods you allowed in the righthand column taste bland and uninviting.” Yes, I’m guilty as charged. But these are just a little sacrifice for your health. And you want to live longer, right?

Explanation: Each can of soft drinks contains as much as seven teaspoonfuls of sugar, not to mention the phosphorus it contains that drains your calcium away. Diet drinks are allowed in moderation, but it is still best to avoid them. The best alternative, water has no calories and won’t make you fat.

What about fruit salad or halo-halo? Well, it’s the cream in the fruit salad and the ice cream in your halo-halo that are the culinary culprits.

And lastly, when it comes to fast foods, remember our mantra of safe answers when the counter girl tempts you: “No to added cheese. No to supersize drinks. No to go large french fries.”

Be smart in choosing what you eat. And when you find the road to dieting hard and long, just remember your goal: to stay healthy and well.