Listed below are lower calorie alternatives to some common foods. If you're
looking to trim calories or fat from your diet, reviewing these options is
a good place to start. Keep in mind that this is not an exhaustive list, and that
it's a good idea to study the nutrition facts labels on all foods so you'll
know exactly what you're getting.
| If you usually buy this: |
Try this: |
| Milk and Milk Products |
|
Evaporated whole milk
|
Evaporated fat-free (skim) or reduced fat (2%) milk
|
|
Whole milk
|
Fat-free (skim), low-fat (1%) or reduced fat (2%) milk
|
|
Ice cream
|
Sorbet and ices, sherbet, and low-fat or fat-free frozen yogurt
|
|
Whipping cream
|
Imitation whipped cream (made with fat-free [skim] milk)
|
|
Sour cream
|
Plain low-fat yogurt
|
|
Cream cheese
|
Neufchatel or "light" cream cheese or fat-free cream cheese
|
|
Cheese
|
Reduced calorie cheese, low-calorie processed cheeses, etc.
|
|
Regular (4%) cottage cheese
|
Low-fat (1%) or reduced fat (2%) cottage cheese
|
|
Whole milk mozzarella cheese
|
Part-skim milk, low-moisture mozzarella cheese
|
|
Whole milk ricotta cheese
|
Part-skim milk ricotta cheese
|
|
Coffee cream (1/2 and 1/2) or non-dairy creamer (liquid or power)
|
Low-fat (1%) or reduced fat (2%) milk or non-fat dry milk powder
|
| Cereals, Grains, and Pasta |
|
Ramen noodles
|
Rice or noodles (spaghetti, macaroni, etc.)
|
|
Pasta with white sauce (Alfredo)
|
Pasta with red sauce (marinara)
|
|
Pasta with cheese sauce
|
Pasta with vegetables (primavera)
|
|
Granola
|
Bran flakes, crispy rice, cooked grits, oatmeal, or reduced-fat granola
|
|
White rice
|
Brown rice
|
| Meats, Fish, and Poultry |
|
Cold cuts or lunch meats (bologna, salami, liverwurst, etc.)
|
Low-fat cold cuts (95% to 97% fat-free lunch meats or low-fat pressed meats)
|
|
Hot dogs (regular)
|
Lower-fat hot dogs
|
|
Bacon or sausage
|
Canadian bacon or lean ham
|
|
Regular ground beef
|
Extra lean ground beef or ground turkey
|
|
Chicken or turkey with skin; duck or goose
|
Chicken or turkey without skin (white meat)
|
|
Oil-packed tuna
|
Water-packed tuna
|
|
Beef (chuck, rib, or brisket)
|
Beef (round or loin) trimmed of external fat
|
|
Pork (spareribs or untrimmed loin)
|
Pork tenderlin or trimmed, lean smoked ham
|
|
Frozen breaded fish or fried fish (homemade or commercial)
|
Fish or shellfish, unbreaded (fresh, frozen, or canned in water)
|
|
Whole eggs
|
Egg whites or egg substitutes
|
|
Frozen TV dinners (containing more than 13 grams of fat per serving)
|
Frozen TV dinners (containing less than 13 grams of fat per serving and lower in sodium)
|
|
Chorizo sausage
|
Turkey sausage, vegetarian sausage
|
| Baked Goods |
|
Croissants, brioches, etc.
|
Hard french rolls or soft brown 'n' serve rolls
|
|
Donuts, sweet rolls, muffins, scones, or pastries
|
English muffins, bagels, reduced fat or fat-free muffins or scones
|
|
Party crackers
|
Low-fat and low-sodium crackers
|
|
Cake (pound, chocolate, or yellow)
|
Cake (angel food, white, or gingerbread)
|
|
Cookies
|
Fat-free or reduced fat cookies (graham crackers, ginger snaps, or fig bars)
|
| Snacks and Sweets |
|
Nuts
|
Popcorn (air-popped or light microwave), fruits, vegetables
|
|
Ice cream
|
Frozen yogurt or frozen fruit
|
|
Custards or puddings (made with whole milk)
|
Puddings (made with fat-free milk)
|
| Fats, Oils, and Salad Dressings |
|
Regular margarine or butter
|
LIght spread margarines, diet margarine, or whipped butter, tub or squeeze bottle
|
|
Regular mayonnaise
|
Light or diet mayonnaise or mustard
|
|
Regular salad dressing
|
Fat-free or reduced calorie salad dressings, lemon juice, or plain, herb-flavored, or wine vinegar
|
|
Butter or margarine on toast or bread
|
Jelly, jam, or honey on toast or bread
|
|
Oils, shortening, or lard
|
Non-stick cooking spray for stir-frying or sauteeing; as a substitute for oil or
butter in baked goods, us applesauce or prune puree
|
| Miscellaneous |
|
Canned creamed soups
|
Canned broth-based soups (low-sodium)
|
|
Gravy (homemade with fat and/or milk)
|
Gravies made with water or homemade with the fat skimmed off and fat-free milk
|
|
Fudge sauce
|
Chocolate syrup
|
|
Guacomole dip or refried beans with lard
|
Salsa
|
