Healthy Eating

I’ve selected my  that is typically seen as unhealthy.

My favorite food is Fried chicken which is deep fried in oil (not olive oil)
with White rice and potato and baked macaroni and cheese

What ingredients would you replace to make the item healthier?  For instance, if an item called for hydrogenate oil, what would a healthier alternative? If an item calls for milk  what would you use to make a substitution. 

The fried chicken could be fried in olive oil or coconut oil.
It could also be out in an air fryer versus deep fried in oil .
Also some of the Amount of seasoning thats used such as
Adobe
Lawrys Seasoning salt
Garlic powder
Onion Powder
Soul Seasoning
Black pepper

The white rice could be replaced with cous cous or maybe brown rice instead.
The baked potato could be eaten without the sour cream, butter, salt and black pepper.

Baked Macaroni and cheese could use healthier cheese versus
4 Cracker barrel extra sharp cheese
1 Egg
1 cup of sugar
1 box of elbow macaroni
Gallon of whole milk
Pinch of black pepper
Bread Crumbs

Keep in mind the below questions;

1.) What would be a healthier option have more vitamins?
2.) What would that substitution help to eliminate disease?
3.) Would your alterations alter the caloric, fat or fiber content?

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