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Looking for healthful substitutes for high-fat, High-calorie and low-fiber foods? Here are some smart swaps to get you on the healthy track.
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WHEN IT COMES TO EATING healthier, our motto is “Switch, don’t fight.” Don’t do battle with your urges for satisfying foods in a quest for less fat and calories and more fiber; just switch to equally satisfying but more healthful alternatives.
An example: On the gratification scale, a roast beef sandwich with cheese comes close to a large cheeseburger, but the roast beef contains 43 percent less fat and 101 fewer calories. Not a bad deal.
If you find that one of these swaps doesn’t immediately ring the same bells as its less healthy cousin, give it another chance. It often takes a little time for your bran’s “pleasure centers” to adapt to something slightly different.

Instead of… Try… Benefit
Salted peanuts Pretzels 91% less fat
Potato chips Popcorn,air-popped 96% “     “
Saltines Animal crackers 22% “     “
Chocolate chip cookies Fig bars 80% “     “
Caramels Raisins 96% “     “
Pecan pie Chocolate cake w/icing 32% “     “
Chocolate cake w/icing Apple pie 28% “     “
Eclairs w/custard Angel food cake 96% “     “
Filling and w/chocolate syrup
Chocolate icing
Glazed doughnuts Blueberry muffins 59% less fat
Granola cereal Raisin bran 89% “     “
Peanut butter on bagel Strawberry jam on bagel 99% “     “
Italian roll Whole-wheat bread 87% more fiber
Regular mayonnaise Barbecue sauce 84% less fat
on burger on burger
Large cheeseburger Roast beef sandwich 101% fewer calories
w/cheese
Beef bologna Turkey bologna 47% less fat
Sandwich w/cold cuts Sandwich w/roast beef 27% “     “
Pepperoni pizza Cheese pizza 48% “     “
Bean-and-meat burrito Bean burrito 19% “     “
Macaroni and cheese Spaghetti in tomato 170 fewer
Sauce w/cheese cal./cup
Prime rib, roasted Sirloin, broiled 67% less fat
Chicken drumsticks, Chicken breasts, 30% “     “
roasted roasted
Steamed salmon Baked cod 89% less fat
Lamb shoulder Leg of lamb 28% “     “
Chocolate milk, whole Chocolate milk, 1% 71% “     “
Half-and-half in coffee Condensed skim 98% “     “
milk in coffee

Note: Except where indicated, this chart compares 100 gram portions of each food.

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