Food Name
|
Substitute Food Name
|
|
Avocados
|
Water Chestnuts
|
|
Bacon
|
Low-Fat Canadian Bacon
|
|
Baked Goods
|
Fat-Free Baked Goods
|
|
Biscuits
|
Fat-Free Biscuit Mixes
|
|
Bologna
|
Chicken or Turkey Breasts
|
|
Brownies
|
Angel Food Cake, Fruit, Gelatin Desserts
|
|
Butter
|
Butter Buds
|
|
Butter
|
Low-Fat Margarine
|
|
Cakes
|
Angel Food Cake, Fruit, Gelatin Desserts
|
|
Cheese
|
Non-fat or Low-Fat Cheeses
|
|
Snack Chips
|
Air-Popped Popcorn, Crackers, Vegetable Sticks
|
|
Corn Chips
|
Air-Popped Popcorn, Crackers, Vegetable Sticks
|
|
Potato Chips
|
Air-Popped Popcorn, Crackers, Vegetable Sticks
|
|
Cheese
|
Ricotta, Cottage Cheese, or Fat-Free Cheeses
|
|
Chocolate
|
Chocolate Syrup
|
|
Chocolate
|
Cocoa
|
|
Chocolate
|
Fat-Free Pudding
|
|
Chocolate
|
Light Chocolate Topping
|
|
Chocolate Candy
|
Jelly Beans, Hard Candy
|
|
Coconut Oil
|
Canola, Safflower, Sunflower, Corn, or Olive Oil
|
|
Coffee Creamer
|
Low-fat or Non-Fat Milk
|
|
Coffee Creamer
|
Powdered Creamer without Tropical Oils
|
|
Coffee Creamer
|
Powdered Non-Fat Milk
|
|
Cookies
|
Animal Crackers
|
|
Cookies
|
Fig Bars
|
|
Cookies
|
Gingersnaps
|
|
Cookies
|
Graham Crackers
|
|
Cookies
|
Vanilla Wafers
|
|
Crackers
|
Fat-Free Crackers
|
|
Crackers
|
Soda Crackers
|
|
Crackers
|
Toasted Bread Sticks
|
|
Cream
|
Evaporated Skim Milk
|
|
Cream Cheese
|
Fat-Free Cream Cheese
|
|
Cream Sauces
|
Marinara Sauces
|
|
Creamy Dressings
|
Dilute with Cucumbers, Tomatoes, other Vegetables
|
|
Creamy Dressings
|
Dilute with Low-Fat Yogurt or Cottage Cheese
|
|
Croissants
|
Baked Donut Holes
|
|
Danish pastry
|
Muffins
|
|
Donut
|
Muffins
|
|
Donut
|
Raisin-Cinnamon Bagel
|
|
Donut
|
Fat-Free Pastries
|
|
Pastry
|
Fat-Free Pastries
|
|
Danish
|
Fat-Free Pastries
|
|
Eggs
|
Egg Substitutes
|
|
Eggs
|
Egg Whites (or use one yolk for each four eggs)
|
|
French Fries
|
Baked or Mashed Potatoes
|
|
French Fries
|
Carrot Sticks
|
|
French Fries
|
Oven-Baked "Fries"
|
|
Fried Foods
|
Baked Foods (avoid fried foods in all forms)
|
|
Fried Foods
|
Boiled Foods (avoid fried foods in all forms)
|
|
Fried Foods
|
Broiled Foods (avoid fried foods in all forms)
|
|
Fried Foods
|
Grilled Foods (avoid fried foods in all forms)
|
|
Fried Foods
|
Microwaved Foods (avoid fried foods in all forms)
|
|
Fried Foods
|
Poached Foods (avoid fried foods in all forms)
|
|
Fried Foods
|
Raw Foods (avoid fried foods in all forms)
|
|
Fried Foods
|
Roasted Foods (avoid fried foods in all forms)
|
|
Fried Foods
|
Sautéed Foods (avoid fried foods in all forms)
|
|
Fried Foods
|
Simmered Foods (avoid fried foods in all forms)
|
|
Fried Foods
|
Steamed Foods (avoid fried foods in all forms)
|
|
Granola
|
Nutritious Cereal, Dried Fruit or Cereal/Fruit Mix
|
|
Granola Bars
|
Nutritious Cereal, Dried Fruit or Cereal/Fruit Mix
|
|
Gravy
|
Low-Fat Gravy in Jars, Mixes
|
|
Gravy
|
Prepare, Refrigerate, Skim Off
|
|
Gravy
|
Worcestershire Sauce
|
|
Ground Beef
|
Use Lean Ground plus Texturized Vegetable Protein
|
|
Ham
|
Turkey Ham
|
|
Hamburger
|
Ground Chicken
|
|
Hamburger
|
Ground Turkey
|
|
Hamburger
|
Low-Fat Ground Beef
|
|
Hot Dogs
|
Low-Fat Hot Dogs
|
|
Hot Dogs
|
Turkey Frankfurters
|
|
Ice Cream
|
Fat-Free Frozen Dessert or Low-Fat Ice Cream
|
|
Ice Cream
|
Frozen Diet Bars
|
|
Ice Cream
|
Frozen Yogurt
|
|
Ice Cream
|
Ice Milk
|
|
Lamb
|
Fish, Poultry
|
|
Lard
|
Vegetable Oils
|
|
Lunch Meats
|
Low-Fat Turkey Meat
|
|
Lunch Meats
|
Water-Packed Tuna
|
|
Margarine
|
Fat-Free or Low-Fat Margarine
|
|
Mayonnaise
|
Fat-Free or Low-Fat Mayonnaise
|
|
Mayonnaise
|
Fat-Free or Low-Fat Salad Dressing
|
|
Meats
|
Soy-based Meat Substitutes
|
|
Muffins
|
Fat-Free Mixes
|
|
Nuts and Seeds
|
Grape-Nuts Cereal
|
|
Nuts and Seeds
|
Popcorn, Pretzels
|
|
Oil
|
Applesauce (for baking purposes)
|
|
Oil
|
Applesauce plus Skim Milk (if oil is only liquid)
|
|
Oil
|
Butter Buds (mixed to form a liquid)
|
|
Oil
|
Corn Syrup
|
|
Oil
|
Non-Stick Cookery, Spray
|
|
Olives
|
Pickles
|
|
Palm Kernel Oil
|
Canola, Safflower, Sunflower, Corn, or Olive Oil
|
|
Palm Oil
|
Canola, Safflower, Sunflower, Corn, or Olive Oil
|
|
Pastrami
|
Turkey Pastrami
|
|
Pie Crust
|
Graham Cracker Crust
|
|
Pork
|
Lean Pork Tenderloin
|
|
Potato Chips
|
In Casseroles, use Cracker Crumbs or Bran Flakes
|
|
Ranch Dressing
|
Make with Non-Fat or Low-Fat Mayonnaise
|
|
Red Meat
|
Fish, Poultry
|
|
Salad Dressings
|
Non-Fat Salad Dressings
|
|
Salami
|
Turkey Salami
|
|
Sausage
|
Low-fat Sausages
|
|
Sausage Pizza
|
Canadian Bacon or Vegetarian Pizza
|
|
Snack Chips
|
Baked Tortilla Chips
|
|
Snack Chips
|
Popcorn (without Butter)
|
|
Snack Chips
|
Pretzels
|
|
Soups
|
Condensed Low-Fat, Reduced Sodium Soups
|
|
Sour Cream
|
Fat-Free Sour Cream
|
|
Sour Cream
|
Non-Fat Yogurt
|
|
Sour Cream
|
Sour Half & Half
|
|
Sour Cream
|
Sour Half & Half Mixed with Low-Fat Yogurt
|
|
Sour Cream
|
Low-Fat Yogurt
|
|
Spaghetti Sauce
|
Prepared Low-Fat Spaghetti Sauces
|
|
Veal
|
Fish, Poultry
|
|
Whipped Cream
|
Vanilla-Flavored Non-Fat or Low-Fat Yogurt
|
|
White Sauces
|
Tomato Sauces
|
|
Whole Eggs
|
Egg Whites
|
|
Whole Milk
|
Skim or Low-Fat Milk
|
