FIND NEARBY PRACTITIONERS

Low fat and calorie alternatives for highly fatty foods

For maintenance of good health, it is imperative for us to reduce fat intake in our food. The lesser fat is the better should be the motto for getting a healthy outcome. But often, it becomes almost impossible and difficult to completely cull the fat from our diet because of our known food habits. The idea should be to gradually reduce the fat from our diets and not entirely instantly. The following tables will guide as to what should replace the more fatty items in your plate what must be abstained away. The tables are comprehensive and subject to recommendation from a dietician.


Fatty foods can often not get ignored in your diet but instead of completely avoiding the fat and which is not often good for health, people can rely on supplements and alternatives to those fatty foods. In that case, these tables containing the names of such fatty alternatives become quite important.


Cereals and Grains and Breads


These are important components in the breakfast and must not be compensated at any cost –






























Highly Fatty Foods



Lower calorie, fatty alternatives



Ramen noodles



Rice or Noodles (spaghetti, macaroni, etc.)



Pasta with White sauce (Alfredo)



Pasta with Red sauce (marinara)



Pasta with Cheese sauce



Pasta with vegetables



Granola



Bran Flakes, crispy rice, cooked grits or oatmeal or     reduced fat granola



Bread



Whole bread or multi-grain bread combos



 


Dairy Products


Dairy products often have more fat than expected and hence the following table containing the alternatives must be adhered –


























































Highly Fatty Food



Lower calorie, fatty alternatives



Evaporated Whole Milk



Evaporated Fat-free (skim) or reduced fat (2%) milk



Whole Milk



Low fat (1%), reduced fat (2%) or fat free skim milk



Ice Cream



Sorbet, sherbet, low-fat or fat-frozen yogurt



Whipping cream



Imitation whipping cream



Sour Cream



Plain low-fat yogurt



Cream cheese



Neufchatel or "light" cream cheese



Cheese (cheddar, swiss, jack)



Fat free cheese



American Cheese



Fat free American cheese



Regular (4% Cottage cheese



Low fat (1%) or reduced fat (2%) cottage cheese



Whole Milk Mozzarella Cheese



Part-skim milk, low moisture mozzarella cheese



Whole Milk Ricotta Cheese



Part-skim milk ricotta cheese



Coffee cream (Liquid, powder)



Fat free dry milk powder



 


Baked Goods


       






























Highly Fatty Food



Lower calorie, fatty alternatives



Croissants, brioches



Hard French rolls or soft brown serve rolls



Donuts, sweet rolls, muffins or pastries



English Muffins, bagels, reduced fat or fat free muffins or scones



Party crackers



Low fat crackers, saltine or soda crackers (choose least in sodium)



Cake (Pound, chocolate, yellow)



Cake (Angel food, white , gingerbread)



Cookies



Reduced fat or fat free cookies



 Meat, Fish and Poultry






















































Highly Fatty Food



Lower calorie, fatty alternatives



Coldcuts or lunch meats (bologna, salami and liverwurst)



Low fat coldcuts



Hot Dogs (Regular)



Lower fat hot dogs



Bacon or Sausage



Canadian bacon or lean ham



Regular ground Beef



Extra lean ground beef such as ground round or ground turkey



Chicken or turkey with skin, duck or goose



Chicken or turkey without skin



Oil packed tuna



Water packed tuna (rinse to reduce sodium content)



Beef (chuck, rib, basket)



Beef (round, loin) trimmed of external fat



Pork (spareribs, untrimmed loin)



Pork tenderloin or trimmed, lean smoked ham



Frozen braided fish or fried homemade fish



Fish or shellfish, unbreaded (fresh, froze, canned in water)



Whole egg



Egg whites or egg substitutes



Chorizo sausage



Turkey sausages or vegetarian sausages



 


 


 

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