INSTEAD OF USING |
SUBSTITUTE |
Bacon |
Canadian bacon, turkey based sausage |
Beef broth |
Vegetable stocks |
Beef Frank |
Chicken or Turkey frank |
Bologna/Frankfurter/Sausage |
Chicken/Turkey/Lean, thinly-sliced beef |
Brownie |
2 vanilla wafers |
Butter on toast |
Apple butter, preserves |
Butter on vegetables |
Molly McButter, Yogurt sauces,
spices/herbs |
Cakes w/frosting |
Angel food cake w/fresh fruit |
Canned fruits |
Canned in own juice, fresh fruits |
Catsup |
Tomato sauce |
Cheesecake |
Cheesecake made w/low fat cream cheese |
Chicken w breast/skin |
Chicken w/o breast/skin (4 grams) |
Corn chips |
Make your own tortilla chips |
Cream based soups |
Tomato based soups |
Cream Cheese |
Non fat cream cheese product, low/non fat
yogurt |
Cream |
Skim milk or evaporated skim milk |
Creamed cottage cheese |
Low fat cottage cheese |
Creamed vegetables |
Seasoned vegetables |
Eggs |
Egg substitute, more whites, less yolks |
French Toast |
Pancake |
Fried foods |
Baked or broiled foods |
Frozen custard |
Frozen yogurt |
Fudge Toping |
Chocolate syrup, Vashon products |
Glazed donut |
Cake donut |
Ground beef |
Extra-lean ground beef |
Hot fudge sundae |
Frozen lowfat yogurt with fruit |
Ice Cream |
Ice Milk |
Ice Cream |
Ice milk, Non fat frozen yogurt |
Jams & Syrups |
Unsweetened berries |
Mayonnaise |
Reduced fat mayonnaise, Low fat yogurt,
buttermilk |
Mayonnaise |
Light & Lively, Fat free mayonnaise
"products" |
Nuts as snacks |
Pretzels, Plain popcorn w low fat
seasonings |
Oil for sautéing |
Water |
Oil in quick breads |
Fruit juice or nectar or sparkling water |
Oreos/Chocolate chip cookies |
Animal crackers, vanilla wafers, graham
crk |
Pan Drippings |
Bouillon |
Peanuts |
Water chestnuts |
Pecan pie |
Custard pie |
Pie crusts |
Crushed bran chex, shredded wheat, whole wheat
cracker |
Pie crusts for quiches |
Cooked brown rice brushed w/egg white |
Popcorn in oil |
Low fat popcorn; Popcorn popped in air |
Potato chips |
Popcorn Light in fat substitutes/Pretzels |
Ramen Pork Noodles |
Chicken Noodle Soup (6 grams) |
Refined flour |
Whole wheat flour |
Regular salad dressing |
Reduce calorie/non fat dressings/Lemon
juice |
Ritz crackers, Waverly crackers |
Whole grain crackers |
Salt |
Herbs & Spices |
Snickers Bar |
Three Musketeers Bar (5 gms) |
Sour Cream |
Nonfat and low fat yogurt, non fat - low fat cottage
cheese |
Sour Cream |
non fat sour cream, mock sour cream |
Sugar or honey |
Apple or pineapple juice, boiled down to syrup
|
Sugared cereals |
Puffed wheat, rice, Cheerios & higher fiber
cereals |
Tang |
Fresh orange or juice |
Typical ice cream bar |
frozen fruit juice bar |
Whipped cream |
Whipped chilled evaporated skim milk |
White rice |
Brown rice, wild rice |
Whole milk |
2% milk, 1% milk, Skim milk |