| |
Instead of |
Try |
| Breakfast foods |
Donuts and pastries |
Whole grain cereals, such as Cheerios® |
| Croissants and bagels with butter or margarine, or full-fat
cream cheese |
Whole grain breads and bagels with low-fat spreads, or
preserves |
| Dairy products |
Full-fat (whole) or 2% milk |
Nonfat (skim) or low-fat (1%) milk |
| Full-fat cheeses |
Low-fat (part-skim) or fat-free cheeses |
| Butter |
Reduced-fat or fat-free spreads |
| Meat, poultry, fish, dry beans, eggs and nuts |
High-fat meats |
Legumes such as kidney and black beans, tofu or lean cuts of
meat including beef tenderloin, sirloin, lean pork chops or roast, or chicken
or turkey breast |
| Fried meat, poultry or fish |
Roasted or grilled meat, poultry or fish |
| Meat with visible fat or skin |
Meat with visible fat or skin removed |
| High-fat lunch meats, bologna or hotdogs |
Lean roast beef or ham, chicken or turkey breast, low-fat bologna or hotdogs |
| Tuna canned in oil |
Tuna canned in water |
| Whole eggs |
Eggs prepared with one yolk and extra egg whites |
| Vegetables |
French fries or baked potatoes with butter and sour cream |
Baked potatoes with low-fat or no-fat sour cream or yogurt or
salsa |
| Tossed salad with full-fat dressing |
Tossed salad with low-fat or fat-free dressing |
| Steamed vegetables with butter or high-fat sauces |
Steamed vegetables with half the amount of butter or high-fat
sauce, or without the butter or sauce |
| Rice and pasta |
Pasta with butter, alfredo or cheese sauce |
Pasta with tomato sauce and vegetables |
| Rice with butter or high-fat sauce |
Rice with low-fat sauce, vegetables or spices |
| Soups |
Cream soups |
Vegetable or broth-based soups |
| Desserts |
Cakes or cookies |
Low-fat cakes and cookies, fresh fruit with low-fat or no-fat
topping |
| Full-fat ice cream |
Low-fat ice cream or yogurt layered with fresh fruit and whole-grain cereal |
| Snacks |
Regular potato chips or tortilla chips |
Baked or reduced-fat chips, air-popped or low-fat microwave
popcorn, whole grain cereals or reduced-fat crackers |
| Chocolate bars |
Fresh fruit, vegetables with reduced-fat dip or low-fat yogurt |