Simple Substitutions, Same Great Taste
We all have favorite foods. And, although some of our preferred treats are high in calories, there’s no need to forego your favorites completely. With some smart planning, you can learn substitutions and alternatives to make your most beloved foods healthier. Simple changes can make a big difference in your calorie intake without compromising taste—like using low-fat cheese in pizza and lasagna, or switching to ground turkey instead of ground beef in burgers and meatballs. And, for a tasty dessert, you can try grabbing a lower-calorie sorbet instead of ice cream for a sundae. With a little creativity, you can make all your favorite foods a bit healthier—but still enjoy delicious, flavorful meals.
At its worst, pizza can be a true waist-expander, packing an excess of calories and fat, along with its tempting flavors. According to Woman’s Day magazine, a traditional personal-size pizza can contain up to 830 calories, 46 grams of fat, and 2,110 milligrams of sodium. But with a few easy switches, you can make your pizza healthier. In addition to using low-fat or non-fat cheese, you could also make (or order) a pizza with only half the usual amount of cheese. Better yet, go virtually cheese-less by ordering a sauce-only pie and sprinkling just two tablespoons of dried Parmesan on top. You can also choose veggie toppings like mushrooms and green peppers instead of meats, and opt for thin crust instead of thick. Better yet, try a pizza made with whole wheat crust instead of the usual white flour dough.
There’s no doubt about it—burgers can be fattening. Eating Well magazine reports that the average white burger bun alone can contain 236 calories. A six-ounce beef hamburger patty can deliver 460 calories, along with 11 grams of saturated fat. It may seem hard to believe, but plenty of premade burgers do weigh in at six ounces!
To skip the guilt while still enjoying a burger, focus on cutting down the portion size. If you are eating at a restaurant, cut your burger in half and save half for later. If you are grilling up a burger feast at home, try making smaller patties. You can also substitute a whole wheat bun for a white flour bun, and try a turkey burger or veggie burger as an alternative to beef. A three-ounce turkey burger with a whole wheat bun is only 207 calories and 1 gram of saturated fat. That’s a big savings compared to your standard burger.
Switch to Sorbet
If ice cream is your after-dinner favorite, you might want to consider switching to sorbet. Ice cream is high in fat—The Daily Mail reports that choosing mango sorbet over chocolate ice cream can save you nearly 50 calories per serving. And what’s more, sorbet usually contains no fat! Better yet, the Farmers’ Almanac notes that since sorbet is made from fresh fruit and frozen sugar water, you’ll also get some of the same vitamins you would from eating the whole fruit. Although plain fruit is a much healthier choice, sorbet is still a step up from ice cream. The taste of sorbet is tangy, refreshing, and delicious, so you won’t feel like you’re missing out on dessert.
High in fat, salt, and calories, bacon lends itself well to substitution. Several healthier alternatives to traditional pork bacon offer great taste. Turkey bacon is the most popular because it contains less fat than regular bacon. The San Francisco Chronicle reports that while a three-ounce serving of pork bacon contains 11 grams of saturated fat, a serving of turkey bacon has 7 grams of saturated fat. That’s a big improvement! But keep in mind that the American Heart Association recommends people limit themselves to 16 grams of saturated fat per day—so you should be careful to eat turkey bacon in moderation. Good Housekeeping magazine suggests several more creative variations of bacon, including shitake mushroom bacon as a vegan stand-in.
Smarter Salad Selections
You may have grown up eating salads made with traditional iceberg lettuce, but there are many other types of greens worth trying. According to the Mayo Clinic, spinach, arugula, kale, and collard greens are all worthy substitutes for iceberg lettuce. Keep in mind that iceberg lettuce isn’t bad for you – it just doesn’t pack the nutritional punch of some dark leafy greens. Rodale, publisher of Prevention magazine, suggests mixing and matching lettuce types for different flavors, textures, and nutritional benefits. For example, kale is an excellent source of vitamins A, C, and K, and the minerals iron, magnesium, and phosphorus, while spinach provides vitamins A, B2, and E, along with the minerals copper, potassium, and zinc.
Many people love to end their dinner with a decedent dessert. Unfortunately, sweet, high-fat treats can be the downfall of a healthy diet. It might be hard to think about trading in your favorite cookies, cakes, and pies, but there are plenty of great-tasting dessert alternatives that have less fat and fewer calories. The U.S. Department of Health and Human Services (HHS) suggests that you can save calories by eating fat-free or reduced-fat cookies, such as fig bars, ginger snaps, or graham crackers instead of regular cookies. If you can’t go without cake, HHS recommends choosing angel food or white cake over chocolate or pound cake. Remember, even though these foods are lower in calories, they are desserts – it’s still not healthy to gorge. If you enjoy these sweets in moderation, you’ll feel better about the occasional indulgence.
HealthAhead Hint: Enjoy Health and Great Taste
Making healthy substitutions doesn’t mean going without your favorite foods. Instead, you can have the best of both worlds: Delicious meals, with healthier choices. There are many variations of traditional favorites that can save you unnecessary calories and fat, but provide the same tasty flavors you’ve always loved. Try adopting some healthier cooking and eating habits this year: Make it a point to use low-fat or no-fat ingredients, keep portion sizes smaller, and cut down on foods that contain saturated fats. You’ll reap the health benefits while still enjoying great taste and satisfaction.
Introduction: protecting your privacy, enhancing your online experience
When it comes to data privacy, protecting your personal information is most important. We feel it’s also important to give you, your colleagues, and your family members a voice in the development of this web site and your overall experience with it. To do this, we need to collect certain types of information to help us evaluate how the HealthAhead web site is being used, so we can continually improve your experience and the content we offer to you. By tracking overall usage patterns, providing an easy channel for your feedback, and allowing you to tell us what content is most useful to you, we can refine our offerings and provide more of the content you personally find valuable.
Overall, we are committed to giving you the option to participate – or not participate – in a manner that’s right for you. Read more for how we do this.
Information we collect and how we use it
Identifiable Information Collecting
All methods of identifying yourself to GE will be optional and opt-in, may be updated by you at any time, and will not be required for all areas of the web site.
We will not collect any identifiable user information from the areas of the HealthAhead web site which do not require SSO (Single Sign On), unique User ID (Identification), and/or Password.
There are areas of the web site that require you to identify yourself to us (authenticate). This allows you to access certain parts of the web site that may otherwise be restricted for privacy and security purposes.
There are also areas that may provide the option to create a personalized profile. The information you provide is optional and what you tell us will determine the level of personalization you will experience.
Access to identifiable information is restricted to internal, administrative personnel and solely for purposes of providing web site support, awarding prizes and other recognition, and customizing the web site content and overall functionality for the user. However, we will also allow you to change your mind and opt-out of sharing personal information with us at any time.
Non-Identifiable Information Collecting
When you visit the HealthAhead web site, we track, collect and report on certain aggregate and non- identifiable information. In other words, the information we collect does not relate to a single identifiable visitor. It tells us things such as how many users visited our web site and what pages they viewed.
This non-identifiable data will be collected and stored in a secure database in the U.S., and may be viewed by GE. We will analyze this information to refine our web site to better reflect user preferences, such as the type of content users are searching for most, and to improve the usability of the web site and the user’s web site experience. The information may also be used for purposes of promoting the web site. The data will not be used for medical analysis or other medical purposes.
We keep this information unless you don’t wish GE to capture this and choose to delete your cookie history. If you wish to stop accepting new browser cookies, get notification when you receive a new cookie, or disable existing cookies, the “help” portion of the toolbar on most browsers will tell you how. Keep in mind, without browser cookies, you may not be able to take full advantage of all our web site features or have your preferences saved for future visits.
We also use Flash cookies on the web site to enhance your online experience. These are similar to browser cookies, but they store data more complex than simple text. Flash cookies, by themselves, cannot do anything to or with the data on your computer. In addition, Flash cookies cannot access or remember your email address or other personal information unless you provide the information on this web site.
Certain pages on our web site contain “web beacons” (also known as Internet tags, pixel tags and clear GIFs). These web beacons obtain information such as the time the page was viewed, the type of browser used to view the page, and the information in cookies. Web beacon data does not include IP address. The web beacon data is stored at Google Analytics, a third party (see ‘Tracking and Reporting’ for more information on this technology).
Tracking and Reporting
Specifically we will track, collect and report on the following data using software from Google Analytics. For more information about Google Analytics, including information about how to opt out of these technologies, go to www.google-analytics.com
Our primary metrics include: Poll response rate, repeat visits, number of times content is shared, and visits by country.
The sub-metrics include:
Most Popular Content Types, Most Popular Content Topics, User Pathing, Exit Links, Bounce Rate, Traffic by Source (region), Time on Web site, Visit Time of Day, Unique Views/Page Views, Thumps Up/Down, Most Shared Content, Number of Times Content is Rated, Most Rated Content by Type, Language Selection.
We will also be tracking how much communicators, web site leaders and other HealthAhead operations teams are leveraging the web site to support and align their business, regional and web site specific efforts. Some of these metrics may be tracked using existing support central tools.
These metrics may include:
Number of Content Submissions by Region, Number of non-corporate Driven Promotions by RCs, Number of Promotional Downloads by Region, Support Central Survey
Your feedback is important to the web site’s ongoing development, so we’d love to hear your opinions and ideas. To contact us, please use this Feedback form. We will not be able to respond directly, but all feedback will be reviewed, evaluated, and factored into future content decisions. Please note: this form is monitored by IT support staff only. Please do not submit any personal or medical information. And thank you in advance!
Poll and Quiz Responses
On the web site, we will conduct polls and quizzes to better understand user activities, attitudes, interests and knowledge across multiple health topics. These polls may also help us serve you better by asking questions that relate to the usefulness of our web site. We will not capture any personally identifiable information through the collection of poll response data. As part of these polls and quizzes, we will capture responses sorted by country. In the future, we may capture responses sorted by additional anonymous demographics such as language, affiliated GE business, work web site location, gender, etc.
Sharing Content with Family and Friends
We want you to share the web site’s content with important people in your life, so most articles, videos and slideshows can be emailed. To do so, we will ask you to provide your name and the recipient’s email address. We simply use this information to send the content as you request. At this time, we do not capture or store your, or the recipient’s, email address. Please see below to learn how we track and report on email sharing activity.
Please also review GE’s Social Media Guidelines
How we protect information
GE maintains administrative, technical and physical safeguards to protect against unauthorized disclosure, use, alteration or destruction of any information you provide on this web site. We use secure socket layer (SSL) technology to help keep the information you provide on this web site secure. See ‘Information We Share’ and ‘Information We Transfer’ for additional details.
Information we share
We do not sell or otherwise disclose personal information about our visitors, except as described here. We may share information provided by visitors with service providers we have retained to perform services on our behalf. These service providers are contractually restricted from using or disclosing the information, except as necessary to perform services on our behalf or comply with legal requirements. In addition, we may disclose information about you if we are required to do so by law or legal process; to law enforcement authorities or other government officials; or when we believe disclosure is necessary or appropriate to prevent physical harm or financial loss or in connection with an investigation of suspected or actual illegal activity.
Information we transfer
We may transfer the information we collect on this web site to other countries where we do business, but only for the purposes described above. When we transfer your information to other countries, we will protect that information as described here unless otherwise required by applicable laws.
Links to other web sites
We provide links to other web sites for your convenience and information. These web sites may have their own privacy statements in place, which we recommend you review if you visit any linked web sites. We are not responsible for the content of linked web sites or any use of the web sites.
This web site is not directed to children under the age of thirteen and we do not knowingly collect personal information from children under the age of thirteen on the web site. If we become aware that we have inadvertently received personal information from a visitor under the age of thirteen, we will delete the information from our records.
Some links on this web site may take web site visitors to web sites that are directed to children. These web sites have their own privacy notices that address children’s privacy. We encourage you to read these privacy notices if you visit any linked web sites directed to children.
Updates to our privacy & data policy
This Privacy & Data Policy may be updated periodically and without prior notice to you to reflect changes in our online information practices. We will post a notice on this web site to notify you of any significant changes to our Privacy & Data Policy, and indicate at the top of this policy when it was most recently updated.
How to contact us
If you have any questions or comments about this Privacy & Data Policy, or if you would like us to update information we have about you or your preferences, please contact us by visiting our Feedback Form.