Health.com
September 08, 2001

Even while you're following our free and easy Feel Great Weight plan, we know you still need to splurge occasionally. But that doesn't mean you need to blow your calorie count sky-high. One of the easiest ways to cut calories is to food-swap. Ditch a high-fat version for its lower-fat counterpart and youre on your way to mega-calorie savings. Also try these smart substitutions below.

Substitute this ...With this...
Grande White Chocolate Mocha Frappuccino = 480 calories, 7g fatGrande White Chocolate Mocha Frappuccino Light = 180 calories, 2g fat
1 oz grated cheddar cheese = 115 calories, 9g fat2 tsp grated Parmesan cheese = 40 calories, 3g fat
4 oz whole wheat banana muffin = 430 calories, 23g fat2 whole grain waffles = 160 calories, 2g fat
1 cup tuna salad = 420 calories, 34g fat3 oz grilled chicken breast = 150 calories, 3.5g fat
½ cup granola = 590 calories, 29g fat1 cup fiber cereal = 120 calories, 2g fat
4 oz turkey burger = 240 calories, 17g fat4 oz lean turkey burger = 170 calories, 7g fat
Bagel with cream cheese = 600 calories, 22g fatEnglish muffin with no-sugar-added jelly = 160 calories, 1g fat
1 slice cheese pizza = 450 calories, 13g fat1 slice cheese-less pizza with veggies = 250 calories, 2g fat
Large soft pretzel = 400 calories, 4g fat1.25 oz (2 servings) soy crisps = 140 calories, 4g fat
1 order General Tsos Chicken = 1,300 calories, 11g fat1 order steamed chicken and broccoli with ½ cup garlic sauce = 400 calories, 4g fat
¼ cup half-and-half = 80 calories, 7g fat¼ cup skim milk = 20 calories, 0g fat
1 cup Ben & Jerrys Half-Baked ice cream = 560 calories, 28g fatFrozen fruit pop = 90 calories, 1g fat
2 1.3-oz chocolate truffles = 340 calories, 22g fat2 chocolate-covered strawberries = 60 calories, 3g fat

Download this chart.

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