I Must Love Me Too

If you have neglected yourself,
make a sincere apology to thee.
Gather the "love-me-not-petals" of your life
and start counting "I-must-love-me-too".
In no time at all you have
a beautiful flower blossom within you. ~ Dodinsky Writings

Friday, May 22, 2009

Joanna Lund's Healthy Exchanges Pantry List

JoAnna's Pantry

Fat Free plain Yogurt

Nonfat dry milk powder

Skim milk

Fat free cottage cheese

Fat free cream cheese

Fat free mayonnaise

No-fat sour cream

Reduced calorie margarine

Cooking Sprays - Olive Oil-flavored


Butter-flavor for spritzing after cooking
(I can’t Believe It’s Not Butter)

Cooking Oil

Reduced calorie whipped topping..Cool Whip Free

Sugar Substitute: if no heat is involved - Equal
If heating is required, Splenda or Sugar Twin
Brown Sugar Twin

Sugar free gelatin and puddings

Baking mix - Bisquick Reduced Fat or Pioneer

Pancake mix - Aunt Jemina Reduced Calorie

Sugar free pancake syrup Log Cabin or Cary’s

Parmesan cheese - Kraft Fat Free

Reduced Fat Cheeses

Shredded frozen potatoes - Mr. Dells or Oreida

Spreadable fruit spread

Chicken Broth Fat Free

Bee Broth Fat Free

Tomato Sauce

Canned Soups

Tomato juice

Ketsup Light harvest or healthy choice

Piecrust - unbaked Pillsbury in dairy case

Graham cracker, shortbread and chocolate - Keebler

Pastrami and corned beef - Car Buddig Lean

Luncheon Meats - Healthy Choice or Oscar Mayer

Ham - Dubuque 97% fat free or healthy choice

Kielbasa sausage & Frankfurters - Healthy Choice

Canned white chicken, packed in water - Chicken of the sea

Canned Tuna, packed in water

90 to 97% lean ground beef or turkey

Soda crackers - Nabisco Fat Free

Reduced calorie bread (40 calories per slice)

Hamburger Buns (80 Calories per bun)

Hot Dog Buns (80 Calories per bun)

Rice - Instant, regular and wild

Noodles, spaghetti, macroni


Pickle relish

Mustard - dijon, prepared and spicy

Unsweetened apple and orange juice

Unsweetened apple sauce

Fruit fresh, frozen and canned in juice

Vegetables fresh, frozen and canned


Lemon and Lime Juice

Instant fruit beverage mixes - cold and hot - Nestles Quik

Sugar free and fat free ice cream