Weight Loss Making the Switch to Low-Calorie Foods
The currently popular high-fat, low carbohydrate diets
promise quick, dramatic weight loss. But they are not the rout to healthy,
long-term weight management. A diet high in fat, especially if it is high in
saturated fat, is not good for your heart. These diets are also high in protein
and can cause kidney problems and increased bone loss. High-fat, low-carb diets
are also low in many essential vitamins, minerals, and fiber.
While some people following this type of a diet lose weight
in the short term, much of the weight loss is due to water loss. As with most
quick-fix diets, the weight tends to quickly return once you stop dieting. The
best course is to steer clear of all fad diets. The healthiest, most effective
route to long-term weight loss is a lower fat, lower calorie, well balanced
diet.
Here are some tasty, low-calorie alternatives to old
favorites. Read labels to find out how many calories are in the specific
products you buy.
Instead of
Replace with
Milk Products
Whole milk
Low-fat or fat-free
Ice cream
Sorbet, sherbet, fat-free frozen yogurt or
reduced-fat ice cream
Whipping cream
Imitation whipped cream (made with fat-free milk)
or low-fat vanilla yogurt
Low-fat cold cuts and hot dogs (watch the sodium
content)
Bacon and Sausage
Canadian bacon or lean ham
Regular ground beef
Extra-lean ground beef or ground turkey
Chicken or turkey with skin
White-meat chicken or turkey without skin
Oil packed tuna
Water-packed tuna
Beef (chuck, rib, brisket)
Beef (round, loin) with fat trimmed off, if
possible, choose select grades
Pork (spareribs, untrimmed loin)
Pork tenderloin (trimmed), lean smoked ham
Whole eggs
Eggs white
Baked Goods
Croissants, brioches, etc
Hard French rolls or "brown 'n serve" rolls
Donuts, sweet rolls, muffins
English muffins, bagels, reduced-fat or fat-free
muffins
Cake (pound, layer)
Cake (angel food, gingerbread)
Cookies
Reduced-fat, low-calorie, or fat-free cookies
(graham crackers, ginger snaps, fig bars)
Fats, Oils, Salad Dressings
Regular margarine or butter
Light-spread, reduced-calorie, or diet margarines;
look for "trans fat-free" soft margarines
Regular Mayonnaise
Light or diet Mayonnaise
Regular salad dressing
Reduced-calorie or fat-free dressings, lemon juice,
vinegars
Butter or margarine on toast
Jelly, jam, or honey on toast
Oils shortening, or lard
Nonstick cooking spray instead of greasing pans for
sauteeing
You can find many more substitutions in our service
database. Please sign in and go to Meals. If you are following a plan, you will see how
easy and fast it is to make food substitutions. If you are not following a plan, start by tracking what you eat.
You will immediately see the nutritional facts, learn and adjust portions or choose more nutritional foods.
Source: National Institutes of Health - U.S. Department of Healthy and Human Services - NIH Publication no. 05-5213 August 2005
Adapted by Editorial Staff, December 2007
Last update, August 2008
The content provided on this web site is for information purposes only. It is intended to provide tools and reference material and is not designed to provide medical advice. Please consult your healthcare provider regarding any medical issues you have relating to symptoms, conditions, diseases, diagnosis, treatments, and side effects.