Low Calorie Alternatives - Fat, Sweet, and Others

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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 sautéing. 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...