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


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


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)


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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