ÇáÒÈÏÉ æÇáÓãä ÇáäÈÇÊí

• ÃÖÝ ÇáÒÈÏÉ æÇáÓãäÉ ÇáäÈÇÊíÉ Çáì ÇáÈØÇØÇ ÇáãåÑæÓÉ Ãæ ÇáÍÈæÈ ( ÐÑÉ, ÞãÍ, ÃÑÒ, ÇáÚÏÓ...) Ãæ ÇáÍÈæÈ ÇáãÌÑæÔÉ Ãæ Çáì ÇáãÚßÑæäÉ Ãæ ÇáÎÖÇÑ ÇáãØÈæÎÉ,

• ÃÖÝåÇ Çáì ÇáÔæÑÈÇÊ ÇáÌÇãÏÉ æ ÇáÕáÕÇÊ

• íãßä Ãä ÊÖÇÝ áÃßáÇÊ ÇáÓãß æÇááÍã æÇáÈíÖ

• íãßä ÇÓÊÎÏÇã ÇáÓãäÉ ÇáäÈÇÊíÉ (margarine ) ÇáãÐÇÈÉ áßí ÊÛØÓ ÈåÇ ÇáãÃßæáÇÊ ÇáÈÍÑíÉ æÇáÎÖÇÑ

ÇáßÑíãÇÊ ÇáãÎÝæÞÉ

• ÇÓÊÎÏã ÇáãÍáíÇÊ (ÐÇÊ ÇáãÐÇÞ Ãæ ÇáØÚã ÇáÍáæ) Úáì ÇáßÑíãÇÊ ÇáÓÇÎäÉ æÇáÍáæíÇÊ æÇáÌíáÇÊíä æ ÇáÈæÏíäÛ æÇáÝæÇßå æÇáßÚß Ãæ ÇáÈÓßæíÊ ÇáãÍãÕ

• ÊäÇæá ÇáÈØÇØÇ Ãæ ÇáÝæÇßå ÇáãÞØÚÉ ÍÏíËÇ.

ÇáÍáíÈ æ ÇáÞÔØÉ

• íãßä ÇÓÊÎÏÇãå ãÚ ÇáÈíÖ æ ÕáÕÇÊ ÇáÝæÇßå

• æ ãÚ puddings, and custards

• ÇÓÊÎÏãå ãÚ ÇáÍÈæÈ ÇáÈÇÑÏÉ æÇáÓÇÎäÉ

• ÇÎáØå ãÚ ÇáãÚßÑæäÉ æÇáÃÑÒ æÇáÈØÇØÇ ÇáãÓáæÞÉ æÇáãåÑæÓÉ

• íãßä ÓßÈå Úáì ÇáÏÌÇÌ æÇáÓãß ÚäÏ ÊÌÝíÝå æÔæíå.

• ÇÓÊÎÏã ÇáÍáíÈ ßÇãá ÇáÏÓã ÈÏáÇ ãä ÎÝíÝ ÇáÏÓã

• ÇÓÊÎÏã ÇáÞÔØÉ ÈÏáÇ ãä ÇáÍáíÈ Ýí ÇáæÕÝÇÊ ÇáÛÐÇÆíÉ.

ÇáÌÈäÉ

• ÊÝÊÊ ÝæÞ ØÈÞ ÇáÈØÇØÇ Ãæ ÇáÎÖÑæÇÊ

• ÊÖÇÝ ãÚ ÚÌÉ ÇáÈíÖ æ Çáì ÇáÓäÏæíÔÇÊ

ßÑíãÉ ÇáÌÈäÉ

• íãßä ÏåäåÇ Úáì ÇáÎÈÒ æÇáßÚß æÔÑÇÆÍ ÇáÝÇßåÉ æíãßä Ãä ÊÖÇÝ Çáì ÇáÎÖÑæÇÊ .

• íãßä Çä ÊÔßá Úáì åíÆÉ ßÑíÇÊ æÊÛØì ÈÇáÌæÒ ÇáãØÍæä Ãæ äÎÇáÉ ÇáÞãÍ

ÇáÞÔÏÉ ÇáãÎãÑÉ Sour Cream

• ÊÓÊÎÏã åÐå ÇáÞÔØÉ (ÇáãÑæÈÉ ÈÅÖÇÝÉ ÇáÈßÊíÑíÇ ÅáíåÇ) Ýí ÇáÔæÑÈÇÊ ÇáÌÇãÏÉ æ Ýí ÇáÈØÇØÇ ÇáãåÑæÓÉ æÇáãØÈæÎÉ æÇáÎÖÑæÇÊ æ ÇáÌÈäÉ æÇáãÚßÑæäÉ æ ÇáÕáÕÇÊ æÇááÍãÉ ÇáãØÈæÎÉ æÇáÓãß

• ÊÏåä Úáì ÓØÍ ÇáÎÈÒ æÇáßÚß æÇáÝæÇßå æ ÍáæíÇÊ ÇáÌíáÇÊíä æ Çáßíß

• ÇÓÊÎÏãåÇ áÊÛØíÓ ÇáÝæÇßå æÇáÎÖÑæÇÊ

ÇáãíæäíÒ æÕáÕÉ ÇáÒíÊ æÇáÎá Salad Dressings and Mayonnaise

• ÇÓÊÎÏãå ãÚ ÇáÓäÏæíÔÇÊ

• ÇÓÊÎÏãå ãÚ ÇááÍãÉ æÇáÓãß æÇáÈíÖ ÓáØÉ ÇáÝæÇßå

• ÇÓÊÎÏãå ßãÇÏÉ ÑÇÈØÉ Ýí croquettes æåí ßÑíÇÊ ãä ÇááÍã Ãæ ÇáÈØÇØÇ ÇáãßÓæÉ Ýí ÇáØÍíä ÇáãÞáíÉ ÈÇáÒíÊ

• ÇÓÊÎÏãå Ýí ÇáÕáÕÇÊ æãÚ ÃØÈÇÞ ÇáÌíáÇÊíä

ÇáÚÓá æÊØáí ÇáÝæÇßå æÇáÓßÑ Honey, Jam, and Sugar

• íãßä Ãßáå ãÚ ÇáÚÓá Ãæ ÇáÍÈæÈ Ãæ ãÔÑæÈÇÊ ÇáÍáíÈ æãÚ ÇáÝæÇßå æÍáæíÇÊ ÇááÈä

• íÓÊÎÏã Ýí ÊáãíÚ ÇááÍãÉ æÇáÏÌÇÌ

ÇáäÎÇáÉ

• íÓÊÎÏã Ýí ÇáÈÓßæíÊ æÇáßÚß æÇáÎÈÒ

• íãßä ÑÔå Úáì ÇáÎÖÑæÇÊ æÇááÈä æ ÇáÂíÓ ßÑíã æ ÇáÈæÏíäÛ æ ÇáÝæÇßå

• íãßä ÇÓÊÈÏÇáå Úä ÇáÎÈÒ Ãæ Úä ÇáÃÑÒ Ýí ÇáÈæÏíäÛ.

ÇáÝæÇßå ÇáãÌÝÝÉ Dried Fruits

• ÍÇæá ØÈÎ ÇáÒÈíÈ æÇáÎæÎ æÇáãÔãÔ æÇáÊãÑ æÇáÞØíä æÊäÇæáåÇ ÚäÏ æÌÈÇÊ ÇáÅÝØÇÑ Ãæ Úáì Ôßá æÌÈÇÊ ÊÍáíÉ ÓÑíÚÉ .

• íãßä ÊäÇæáåÇ ãÚ ÇáßÚß æÇáÎÈÒ æÇáßíß æ ÇáÃÑÒ æ ÃØÈÇÞ ÇáÍÈæÈ æ ÇáÈæÏíäÛ æÚáì ÕæÑÉ ÍÔæÉ.

• ÍÔæÉ Ýí ÇáÝØÇíÑ

• íãßä Ãä ÊÎáØ ãÚ ÇáÎÖÇÑ ÇáãØÈæÎÉ ßÇáÌÒÑ æÇáÈØÇØÇ ÇáÍáæÉ æãÚ ÚÌíäÉ ÒÈÏÉ ÇáÝÓÊÞ æÌæÒÉ ÇáÈáæØ

ÇáÈíÖ eggs

• ÊæÖÚ ÔÑÇÆÍ ÇáÈíÖ ÇáãÓáæÞ Úáì ÇáÓáØÇÊ æÃØÈÇÞ ÇáÎÖÑæÇÊ æÚáì ÇááÍãÉ ÇáãåÑæÓÉ

• ÊÕäÚ ÇáßÓÊÑÏÉ ÈÇÛäÇÆåÇ ÈÇáÈíÖ ãÚ ÇáÍáíÈ æÇáÓßÑ

• íÓÊÎÏã ÇáÈíÖ æÎÕæÕÇ ãÍÇÍå Ýí ÇáÓäÏæíÔÇÊ æãÚ ÇáÈØÇØÇ ÇáãåÑæÓÉ æ ãÚ ÇáÎÖÑæÇÊ ÇáãÞØÚÉ æ ãÚ ÇáÕáÕÇÊ æãä ÇáÖÑæÑí Ãä áÇ íÊäÇæá ÈÔßá "äí" ÎæÝÇ ãä ÇáÈßÊíÑíÇ ÇáÖÇÑÉ

• æãä ÇáãÚáæã Ãä ÇáÈíÖ íÓÊÎÏã Ýí ÕäÇÚÉ ÇáÝØÇíÑ æÇáãÚÌäÇÊ æ ÇáÚÌÉ æÛíÑ Ðáß

ÌÏæá ÑÞã 6. ßíÝ ÊÑÝÚ ãÍÊæì ÇáÈÑæÊíäÇÊ Ýí ÇáØÚÇã

• Hard or Semisoft Cheese Melt on sandwiches, bread, muffins, tortillas, hamburgers, hot dogs, other meats or fish, vegetables, eggs, desserts, stewed fruit, or pies.

• Grate and add to soups, sauces, casseroles, vegetable dishes mashed potatoes, rice, noodles, or meatloaf.

• Cottage Cheese/
  Ricotta Cheese Mix with or use to stuff fruits and vegetables.

• Add to casseroles, spaghetti, noodles, and egg dishes, such as omelets, scrambled eggs, and souffles.

• Use in gelatin, pudding-type desserts, cheesecake, and pancake batter.

• Use to stuff crepes and pasta shells or manicotti.

• Milk Use milk instead of water in beverages and in cooking when possible.

• Use in preparing hot cereal, soups, cocoa, and pudding.

• Add cream sauces to vegetables and other dishes.

• Nonfat Instant Dry Milk Add to regular milk and milk drinks, such as pasteurized eggnog and milkshakes.

• Use in casseroles, meatloaf, breads, muffins, sauces, cream
  soups, mashed potatoes, puddings and custards, and milk-based desserts.

• Commercial Products See the section on "Commercial Products to Improve Nutrition" on page 10.

• Use "instant breakfast" powder in milk drinks and desserts.
  Mix with ice cream, milk, and fruit or flavorings for a high-protein milkshake.

• Ice Cream, Yogurt, and Frozen Yogurt

• Add to carbonated beverages, such as ginger ale or cola.

• Add to milk drinks, such as milkshakes.

• Add to cereal, fruit, gelatin desserts, and pies; blend or whip with soft or cooked fruits.

• Sandwich ice cream or frozen yogurt between cake slices, cookies, or graham crackers.
  Make breakfast drinks with fruit and bananas.

• Eggs Add chopped, hard-cooked eggs to salads and dressings, vegetables, casseroles, and creamed meats.

• Add extra eggs or egg whites to quiches and to pancake and French toast batter.

• Add extra egg whites to scrambled eggs and omelets.

• Make a rich custard with eggs, high-protein milk, and sugar.

• Add extra hard-cooked yolks to deviled-egg filling and sandwich spreads.

• Avoid raw eggs, which may contain harmful bacteria, because your treatment may make you susceptible to infection. Make sure all eggs you eat are well cooked or baked; avoid eggs that are undercooked.

• Nuts, Seeds, and Wheat Germ

• Add to casseroles, breads, muffins, pancakes, cookies, and waffles.

• Sprinkle on fruit, cereal, ice cream, yogurt, vegetables, salads, and toast as a crunchy topping; use in place of bread crumbs.

• Blend with parsley or spinach, herbs, and cream for a noodle, pasta, or vegetable sauce.

• Roll banana in chopped nuts.

• Peanut Butter

• Spread on sandwiches, toast, muffins, crackers, waffles, pancakes, and fruit slices.

• Use as a dip for raw vegetables, such as carrots, cauliflower, and celery.

• Blend with milk drinks and beverages.

• Swirl through soft ice cream and yogurt.

• Meat and Fish

• Add chopped, cooked meat or fish to vegetables, salads, casseroles, soups, sauces, and biscuit dough.

• Use in omelets, souffles, quiches, sandwich fillings, and chicken and turkey stuffings.

• Wrap in pie crust or biscuit dough as turnovers.
  Add to stuffed baked potatoes.