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Weight Loss - Low Calorie Alternatives - Grains Example
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Grains & Baked Goods
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. 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, etc.
Cooked grits or oatmeal
Whole grains (e.g., couscous, barley, bulgur, etc.) Reduced fat granola 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 crackers (choose lower in sodium)
Saltine or soda crackers (choose lower in sodium) Cake (pound, chocolate, yellow) Cake (angel food, white, gingerbread) Cookies Reduced fat or fat-free cookies (graham crackers, ginger snaps, fig bars) (compare calorie level) Instead of... Replaced with...
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. 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, etc.
Cooked grits or oatmeal
Whole grains (e.g., couscous, barley, bulgur, etc.) Reduced fat granola 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 crackers (choose lower in sodium)
Saltine or soda crackers (choose lower in sodium) Cake (pound, chocolate, yellow) Cake (angel food, white, gingerbread) Cookies Reduced fat or fat-free cookies (graham crackers, ginger snaps, fig bars) (compare calorie level) Instead of... Replaced with...