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Fat, Sweet, and Others
Low Calorie Alternatives Source: National Heart, Lung, and Blood Institute, National Institutes of Health. Aim for a Healthy Weight. NIH Publication No. 05-5213, Aug. 2005. Regular margarine or butter Light-spread margarine, diet margarine,
or whipped butter, tub or squeeze bottle Regular mayonnaise Light or diet mayonnaise or mustard Regular salad dressings Reduced calorie or fat-free salad dressings, lemon juice, or plain, herb-flavored, or wine vinegar Butter or margarine on toast or bread Jelly, jam, or honey on bread or toast Oils, shortening, or lard Nonstick cooking spray for stir-frying or saute´ing. As a substitute for oil or butter, use applesauce or prune puree in baked goods. Ice cream, e.g., cones or bars Frozen yogurt, frozen fruit, or chocolate pudding bars Custards or puddings (made with whole milk) Puddings (made with skim milk) Canned cream soups Canned broth-based soups Canned beans and franks Canned baked beans in tomato sauce Gravy (homemade with fat and/or milk) Gravy mixes made with water or homemade with the fat skimmed off and fat-free milk included Fudge sauce Chocolate syrup Avocado on sandwiches Cucumber slices or lettuce leaves Guacamole dip or refried beans with lard Salsa Instead of... Replaced with...