|
|
|
Fat
Saver Guide |
|
Source:
Manufacturer’s Data. USDA Handbook B.
Nutritionist IV Database |
| Use
this chart for tasty low fat substitutes of everyday
foods and ingredients.
Many small changes can make a big difference.
Making lower fat substitutions just twice a week
for a year could result in weight loss and health gains! |
| Breakfast
Items |
| Instead
Of: |
Substitute: |
| 2
regular pork sausages |
2
nonfat sausages |
| 1
Danish pastry |
1
bagel with nonfat cream cheese |
| 2
slices toast with 1 Tbs butter |
2
slices toast with 1 Tbs jam |
| 2
eggs |
3
egg whites or egg substitute |
| 1
bagel with regular cream cheese |
1
bagel with nonfat cream cheese |
| 1
muffin |
1
bagel with nonfat cream cheese |
| Cereal
with ½ cup whole milk |
Cereal
with ½ cup skim milk |
|
|
| Sandwiches
and burgers |
| Instead
Of: |
Substitute: |
| 3
oz roast beef |
3
oz sliced turkey breast |
| 3
oz beef hamburger patty |
3
oz ground turkey breast burger |
| 3
oz beef hamburger patty |
3
oz veggie burger |
| 3
oz croissant |
2
slices whole wheat bread |
| 3
oz tuna salad with regular mayo |
3
oz tuna salad with nonfat mayo |
| 3
oz chicken salad |
Skinless
chicken breast |
| 3
oz ham |
3
oz fat-free ham |
| |
|
| Side
Dishes |
| Instead
Of: |
Substitute: |
| Salad
with 2 oz regular dressing |
Salad
with 2 oz nonfat dressing |
| 4
oz French fries |
4
oz fruit salad |
| 4
oz French fries |
4
oz oven fries or baked potato |
| Potato
salad with regular mayo |
Potato
salad with nonfat mayo |
| 4
oz buttered vegetables |
4
oz steamed vegetables |
| |
|
| Butter,
Oil & Margarine |
| Instead
Of: |
Substitute: |
| 2
Tbs oil for sautéing |
2
Tbs broth or wine for sautéing |
| 1
Tbs Butter, oil or margarine |
2
sprays vegetable oil |
| |
|
| Dinner
Entrees |
| Instead
Of: |
Substitute: |
| 1
fried chicken breast (breaded) |
1
skinless roasted chicken breast |
| 3
oz roast beef or steak |
3
oz roast turkey breast |
| 2
slices veggie pizza with cheese |
2
slices veggie pizza without cheese |
| 3
oz regular ground beef |
3
oz ground turkey breast |
| 3
oz regular ground beef |
3
oz bulk veggie burger |
| 4
oz breaded fried fish |
4
oz baked fish (not breaded) |
| 8
oz spaghetti with meat sauce |
8
oz spaghetti with marinara sauce |
| 3
oz regular ground beef |
3
oz extra lean ground beef |
| 8
oz chili con carne |
8
oz vegetarian lowfat bean chili |
| |
|
| Dairy
Products |
| Instead
Of: |
Substitute: |
| ½
cup whole ricotta cheese |
½
cup nonfat ricotta cheese |
| 1
oz heavy cream |
1
oz evaporated skim milk |
| 1
oz regular cream cheese |
1
oz nonfat cream cheese |
| 1
oz regular grated cheese |
1
oz nonfat grated cheese |
| 1
cup whole milk |
1
cup skim milk |
| 1
cup whole yogurt |
1
cup nonfat yogurt |
| 1
oz sour cream |
1
oz nonfat sour cream |
| ½
cup whole cottage cheese |
½
cup nonfat cottage cheese |
| |
|
| Snacks |
| Instead
Of: |
Substitute: |
| 1
oz roasted peanuts |
¼
cup raisins |
| 1
oz roasted peanuts |
1
oz nonfat pretzels |
| 6
cups oil-popped popcorn |
6
cups air-popped popcorn |
| 1
oz regular potato chips |
1
oz baked potato chips |
| 1
oz regular potato chips |
1
oz rice cakes |
| 1
oz regular tortilla chips |
1
oz baked tortilla chips |
| 1
oz regular crackers |
1
oz nonfat crackers |
| 1
Tbs nacho cheese dip |
2
Tbs nonfat bean dip |
| |
|
| Dessert |
| Instead
Of: |
Substitute: |
| ½
cup ice cream |
½
cup nonfat frozen yogurt |
| 1
ice cream bar |
1
frozen fruit, or nonfat yogurt bar |
| 1
regular chocolate brownie |
1
fat-free chocolate brownie |
| 1
serving regular pudding |
1
serving fat-free pudding |
| |
|
