Low-Calorie, Lower Fat Alternative Foods

These low-calorie alternatives provide new ideas for old favorites. When making a food choice, remember to consider vitamins and minerals. Some foods provide most of their calories from sugar and fat but give you few, if any, vitamins and minerals.

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/lcal_fat.htm

This guide is not meant to be an exhaustive list. Read labels to find out just how many calories are in the specific products you decide to buy.

Dairy Products
Higher Fat Foods

Lower Fat Alternative


Evaporated whole milk
Evaporated fat-free (skim) or reduced-fat (2%) milk

Whole milk
Low-fat (1%), reduced-fat (2%), or fat-free (skim) milk

Ice cream
Sorbet, sherbet, low-fat or fat-free frozen yogurt, or ice cream

Whipping cream
Imitation whipped cream (made with fat-free [skim] milk)

Sour cream
Plain low-fat yogurt

Cream cheese
Neufchatel or "light" cream cheese or fat-free cream cheese

Cheese (cheddar, Swiss, jack)
Reduced-calorie cheese, low-calorie processed cheeses, etc.
Fat-free cheese

American cheese
Fat-free American cheese or other types of fat-free cheeses

Regular (4%) cottage cheese
Low-fat (1%) or reduced-fat (2%) cottage cheese

Whole milk mozzarella cheese
Part-skim milk, low-moisture mozzarella cheese

Whole milk ricotta cheese
Part-skim milk ricotta cheese

Coffee cream (½ and ½) or nondairy creamer (liquid, powder)
Low-fat (1%) or reduced-fat (2%) milk or fat-free dry milk powder




Cereals, Grains, and Pastas
Higher Fat Foods

Lower Fat Alternative


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
Reduced-fat granola




Meat, Fish, and Poultry
Higher Fat Foods

Lower Fat Alternative


Coldcuts or lunch meats (bologna, salami, liverwurst, etc.)
Low-fat coldcuts (95 to 97% fat-free lunch meats, low-fat pressed meats)

Hot dogs (regular)
Lower fat hot dogs

Bacon or sausage
Canadian bacon or lean ham

Regular ground beef
Extra-lean ground beef such as ground round or ground turkey (read labels)

Chicken or turkey with skin, duck, or goose
Chicken or turkey without skin (white meat)

Oil-packed tuna
Water-packed tuna (rinse to reduce sodium content)

Beef (chuck, rib, brisket)
Beef (round, loin) (trimmed of external fat) (choose select grades)

Pork (spareribs, untrimmed loin)
Pork tenderloin or trimmed, lean smoked ham

Frozen breaded fish or fried fish (homemade or commercial)
Fish or shellfish, unbreaded (fresh, frozen, canned in water)

Whole eggs
Egg whites or egg substitutes

Frozen TV dinners containing more than 13 grams of fat per serving
Frozen TV dinners containing less than 13 grams of fat per serving and lower in sodium

Chorizo sausage
Turkey sausage, drained well (read label)
Vegetarian sausage (made with tofu)




Baked Goods
Higher Fat Foods

Lower Fat Alternative


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 (choose lowest calorie variety)

Party crackers
Low-fat crackers (choose lowest in sodium)
Saltine or soda crackers (choose lowest in sodium)

Cake (pound, chocolate, yellow)
Cake (angel food, white, gingerbread)

Cookies
Reduced-fat or fat-free cookies (graham crackers, ginger snaps, fig bars) (choose lowest calorie variety)




Snacks and Sweets
Higher Fat Foods

Lower Fat Alternative


Nuts
Popcorn (air-popped or light microwave), fruits, vegetables

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)




Fats, Oils, and Salad Dressings
Higher Fat Foods

Lower Fat Alternative


Regular margarine or butter
Light spread margarines, 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




Miscellaneous
Higher Fat Foods

Lower Fat Alternative


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

Fudge sauce
Chocolate syrup

Avocado on sandwiches
Cucumber slices or lettuce leaves

Guacamole dip or refried beans with lard
Salsa