1. Eat at the same time each day. Don't skip any meals.

1. Coma a la misma hora cada día. No malpase ninguna comida.

2. Don't eat between meals. Just drink water, coffee, tea, or diet soda.

2. No coma entre comidas. Sólo tome agua, café, té, o soda de dieta.

3. Don't eat: candy, sugar, honey, syrup, jelly, jam, or soda pop.

3. No coma: dulces, azúcar, miel, jarabe, jalea, conservas, pan de dulce, refrescos.

4. Eat very little oil and fats. Avoid fried foods.

4. Como muy poco aceite y grasa. No como los alimentos fritos.

5. Eat more (high-fiber) foods from plant sources than foods from animal sources.

5. Coma más alimentos de origen vegetal en vez de comer más de origen animal.

6. Exercise or walk every day.

6. Haga ejercicios cada día.

7. Remember! You can enjoy a healthy life if you follow these guidelines.

7. Recuerde! Usted puede gozar de una vida más saludable si sigue estos consejos.

1 whole egg

1/4 cup egg substitute, or
1 egg white plus 1 teaspoon vegetable oil, or
2 egg whites

1 cup butter

1 cup margarine

1 cup shortening or lard

3/4 cup vegetable oil

1/2 cup shortening

1/3 cup vegetable oil

1 cup whole milk

1 cup skim milk

1 cup light cream

1 cup evaporated skim milk

1 cup heavy cream

1 cup evaporated skim milk

1 cup sour cream

1 cup plain lowfat or non-fat yogurt, or
1 cup lowfat cottage cheese, blended with 2 tablespoons lemon juice until creamy, or
1 cup non-fat sour cream

1 ounce regular cheese

1 ounce skim milk cheese, or
1 ounce reduced fat cheese

1 tablespoon salad dressing

1 tablespoon low-calorie salad dressing

1 ice (1 square) baking chocolate

1 can condensed soup

Homemade skim milk white sauce (1 cup skim milk + 2 tablespoons flour + 2 tablespoons margarine), or reduced fat condensed soup

cream of celery

1 cup sauce + 1/4 cup chopped celery

cream of chicken

1 1/4 cup sauce + 1 chicken bouillon cube

cream of mushroom

1 cup sauce + 1 can drained mushrooms

1 ounce bacon
(2 strips)

1 ounce lean Canadian bacon, or
1 ounce lean ham

1 ounce cream cheese

1 ounce light or non-fat cream cheese