Slash the Fat

Instead Of:	Use:
Bologna, Salami, Hot Dog	Sliced turkey breast Sliced chicken breast Marinated tofu slices Marinated and baked pork tenderloin Spicy tempeh slices
Bread Stuffing From Mix	Brown rice with seasoning Bulgur, Couscous or Oatmeal with seasoning
Butter, Margerine (as a spread)	Fruit preserves All natural sprays Butter sprinkles
Butter, Margerine, Oils, Lard (in cooking)	Nonstick pan Nonstick vegetable spray Vegetable broth Virgin olive oil, Canola, Sesame Oil (sparingly)
Cream	Skim milk Evaporated skim milk 1% Lowfat milk
Cream Cheese	Blended nonfat cottage cheese Lowfat cream cheese Lowfat ricotta Blended lowfat ricotta and nonfat yogurt
4% Creamed Cottage Cheese	Nonfat cottage cheese 1% Lowfat cottage cheese Lowfat ricotta cheese
Cream Sauces for Pasta	Marinara, clam or tomato suace w/no meat Blended nonfat yogurt, lemon, garlic & Parmesan
Cheese, hard or semi-soft	Lowfat cheese Nonfat cheese Part-skim mozzarella or ricotta Lowfat soy cheese
Chili Con Carne	Chili with ground turkey breast Vegetarian chili
Cold Cereals, commercial (flakes, puffs, crisps)	Grapenuts, All-Bran Shredded wheat, regular and spoon size Wheatabix
Crackers, high-fat	Crackers, nonfat or lowfat Brown rice cakes Wholewheat matzo crackers
Croissants, Doughnuts, Danish	Lowfat wholegrain muffins Wholegrain bagel and lowfat cream cheese Wholegrain English muffin, rolls
Egg noodles	Brown rice or wholegrain pasta
Fried Chicken	Baked or grilled chicken breast, no skin Sauteed chicken breast nuggets, in broth
Fried Fish	Grilled, baked or broiled finfish Salmon, canned in water Tuna, canned in water Broiled or boiled shellfish, occasionally
Granola Cereal	No added fat granola No added fat meusli Any cooked grains or grain combinations
Hamburger, beef	Turkey burger, ground breast meat Salmon burger Lowfat soy or vegetable burger
Ice Cream	Frozen fruit or frozen fruit bars Nonfat frozen yogurt (occasionally) Blended frozen fruit and nonfat yogurt
Margerine, Oil (in aking)	Use onlu 1/3 to 1/2 the amount Applesauce Pureed Prunes
Mayonnaise	Nonfat or lowfat mayonnaise Plain nonfat yogurt with herbs Nayonnaise Blended nonfat cottage cheese and yogurt
Milk Shakes, Eggnogs, and Floats	Fruit nectars, whole fruit juices Fresh fruit frappe Nonfat milk or soymilk healthshake
Peanut Butter, Nut Butters	Blended legumes with lemon and garlic Marinated tofu slices Blended soft tofu
Pizza, Cheese and Pepperoni	Vegtarian pizza on wholewheat crust
Popcorn, buttered	Air-popped popcorn w/ butter sprinkles Air-popped popcorn w/all natural sprays Low sodium pretzels
Scalloped Potatoes, French Fries	Baked potatoes with nonfat yogurt topping Seasoned oven-baked potato wedges Baked sweet potatoes with nonfat yogurt
Sour Cream	Plain nonfat yogurt Blended nonfat cottage cheese & lemon juice Blended lowfat ricotta and lemon juice Blended lowfat buttermilk & lowfat ricotta
Tortilla Chips, regular	Baked tortilla, or baked potato, chips Raw vegetables
Vegetables in Butter or Cream Sauces	Steamed fresh vegetables with butter sprinkles Vegetables w/lemon or lime juice, or vinegar Vegetables w/yogurt or buttermilk dressing Vegetables w/homemade nonfat dressing Vegetables w/Bragg’s Liquid Aminos Vegetables w/sprinkling of Parmesan, Romano
Whipped Cream	Whipped evaporated skim milk
Whole Eggs	Egg whites only 2 to 1 whites to yolks 3 ounces tofu and 1 large egg
Whole Milk	Skim milk 1% Lowfat milk Evaporated skim milk