STEP 1 Substitute a whole egg 吃俩蛋白而非一个整鸡蛋

Replace a whole egg in a recipe with two egg whites.

STEP 2 Keep creamy taste 关于乳酪

Keep the creamy taste of mashed potatoes by using buttermilk instead of whole milk or heavy cream.

You can also use fat-free milk or half- and-half.

STEP 3 Replace white bread 取代白面包

Replace white bread with whole wheat or sprouted bread.

STEP 4 Switch chocolate 转换巧克力

Choose dark chocolate with at least 70 percent cocoa instead of milk or white chocolate.

Dark chocolate has many antioxidants.

STEP 5 Replace noodles 替代面条

Replace the noodles in lasagna with grilled zucchini or eggplant.

STEP 6 Make macaroni and cheese 做通心粉和奶酪

Make macaroni and cheese with whole-wheat noodles, low-fat milk, and low-fat cheese for a healthy substitute.

STEP 7 Eat almonds 吃杏仁

Grab a couple of almonds if you are craving a salty snack. Almonds are one of the most nutritious nuts.

Global almond production for 2009-2010 was forecast to be 760,000 metric tons.