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Smart
Food Swaps
Healthful substitutes for high fat, high calorie and low fiber
foods
| Instead of... |
Try... |
Benefit |
| Salted peanuts |
Pretzels |
91% less fat |
| Potato chips |
French fries |
86 fewer calories per ounce |
| Saltines |
Animal crackers |
22% less fat |
| Chocolate chip cookies |
Fig bars |
80% less fat |
| Caramels |
Raisins |
96% less fat |
| Pecan pie |
Chocolate cake with icing |
32% less fat |
| Chocolate cake with icing |
Apple pie |
28% less fat |
| Eclairs |
Angel food cake |
96% less fat |
| Glazed doughnuts |
Blueberry muffins |
59% less fat |
| Granola cereal |
Raisin bran |
89% less fat |
| Peanut butter on a bagel |
Strawberry jam on a bagel |
99% less fat |
| Italian roll |
Whole wheat bread |
87% more fiber |
| Regular mayo on a burger |
Barbecue sauce on a burger |
84% less fat |
| Large cheeseburger |
Roast beef sandwich w/cheese |
207 fewer calories per sandwich |
| Beef bologne |
Turkey bologna |
47% less fat |
| Sandwich w/mixed cold cuts |
Sandwich with roast beef |
27% less fat |
| Pepperoni pizza |
Cheese pizza |
48% less fat |
| Bean and meat burrito |
Bean burrito |
19% less fat |
| Ricotta cheese |
Dry curd cottage cheese |
50% fewer calories |
| Macaroni and cheese |
Spaghetti in tomato sauce
w/cheese |
170 fewer calories per cup |
| Prime rib, roasted |
Sirloin, broiled |
67% less fat |
| Chicken drumsticks, roasted |
Chicken breasts, roasted |
30% less fat |
| Steamed salmon |
Baked cod |
89% less fat |
| Lamb shoulder |
Leg of lamb |
28% less fat |
| Chocolate milk, whole |
Chocolate milk, 1% |
71% less fat |
| Half-and-half in your coffee |
Condensed skim milk in your
coffee |
98% less fat |
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