| INSTEAD OF USING |
SUBSTITUTE |
| Bacon |
Canadian bacon, turkey based sausage |
| Beef broth |
Vegetable stocks |
| Beef Frank |
Chicken or Turkey frank |
| Bologna/Frankfurter/Sausage |
Chicken/Turkey/Lean, thinly-sliced beef |
| Brownie |
2 vanilla wafers |
| Butter on toast |
Apple butter, preserves |
| Butter on vegetables |
Molly McButter, Yogurt sauces, spices/herbs |
| Cakes w/frosting |
Angel food cake w/fresh fruit |
| Canned fruits |
Canned in own juice, fresh fruits |
| Catsup |
Tomato sauce |
| Cheesecake |
Cheesecake made w/low fat cream cheese |
| Chicken w breast/skin |
Chicken w/o breast/skin (4 grams) |
| Corn chips |
Make your own tortilla chips |
| Cream based soups |
Tomato based soups |
| Cream Cheese |
Non fat cream cheese product, low/non fat
yogurt |
| Cream |
Skim milk or evaporated skim milk |
| Creamed cottage cheese |
Low fat cottage cheese |
| Creamed vegetables |
Seasoned vegetables |
| Eggs |
Egg substitute, more whites, less yolks |
| French Toast |
Pancake |
| Fried foods |
Baked or broiled foods |
| Frozen custard |
Frozen yogurt |
| Fudge Toping |
Chocolate syrup, Vashon products |
| Glazed donut |
Cake donut |
| Ground beef |
Extra-lean ground beef |
| Hot fudge sundae |
Frozen lowfat yogurt with fruit |
| Ice Cream |
Ice Milk |
| Ice Cream |
Ice milk, Non fat frozen yogurt |
| Jams & Syrups |
Unsweetened berries |
| Mayonnaise |
Reduced fat mayonnaise, Low fat yogurt,
buttermilk |
| Mayonnaise |
Light & Lively, Fat free mayonnaise
"products" |
| Nuts as snacks |
Pretzels, Plain popcorn w low fat seasonings |
| Oil for sautéing |
Water |
| Oil in quick breads |
Fruit juice or nectar or sparkling water |
| Oreos/Chocolate chip cookies |
Animal crackers, vanilla wafers, graham crk |
| Pan Drippings |
Bouillon |
| Peanuts |
Water chestnuts |
| Pecan pie |
Custard pie |
| Pie crusts |
Crushed bran chex, shredded wheat, whole
wheat cracker |
| Pie crusts for quiches |
Cooked brown rice brushed w/egg white |
| Popcorn in oil |
Low fat popcorn; Popcorn popped in air |
| Potato chips |
Popcorn Light in fat substitutes/Pretzels |
| Ramen Pork Noodles |
Chicken Noodle Soup (6 grams) |
| Refined flour |
Whole wheat flour |
| Regular salad dressing |
Reduce calorie/non fat dressings/Lemon juice |
| Ritz crackers, Waverly crackers |
Whole grain crackers |
| Salt |
Herbs & Spices |
| Snickers Bar |
Three Musketeers Bar (5 gms) |
| Sour Cream |
Nonfat and low fat yogurt, non fat - low fat
cottage cheese |
| Sour Cream |
non fat sour cream, mock sour cream |
| Sugar or honey |
Apple or pineapple juice, boiled down to
syrup |
| Sugared cereals |
Puffed wheat, rice, Cheerios & higher
fiber cereals |
| Tang |
Fresh orange or juice |
| Typical ice cream bar |
frozen fruit juice bar |
| Whipped cream |
Whipped chilled evaporated skim milk |
| White rice |
Brown rice, wild rice |
| Whole milk |
2% milk, 1% milk, Skim milk |
