Find out how to eat food with flavor while still getting the most bang for your caloric buck by using substitutions!

INSTEAD OF THIS:

Sour cream
Butter
Cream cheese
Milk
Shredded cheese
Fruit juice
Mayo
Salad dressing
Rice
Traditional pasta
Cooking oil for frying
Bacon
Eggs
Cream
Whole milk
Sugar
Whipped cream
Jello
Pudding
Hamburger
Ketchup
Maple syrup
Bread
Tortillas/tortilla chips

USE THIS:

Greek yogurt
Margarine
1/3 less fat cream cheese
Unsweetened oat/nut milk
Fat free or reduced fat cheese
No added sugar juice or Crystal Light
Light or vegan mayo
Fat-free or vinaigrette
Riced cauliflower
Chickpea pasta or shirataki noodles
Non-stick spray
Turkey bacon or lean ham
Whites or egg substitute
1:1 1% milk & evaporated skim
1% or skim
Agave, stevia
Fat-free Cool Whip
Sugar-free Jello
Low-fat or reduced sugar pudding
93% lean ground beef
Reduced/no sugar added ketchup
Sugar-free syrup
Gluten-free or low-carb bread
Low carb/Siete grain-free