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The grocery store can seem like a minefield when you’re trying to lose weight. High-fat, high-calorie foods are everywhere.
Many stores carry items labeled “light,” low fat, or low calorie. But you have to be careful with these foods, too.
Low-fat foods aren’t always low-calorie. Some have extra sugar. And, some sugar-free foods have other ingredients that add calories.
To be sure you’re eating right, read food labels. Take note of serving sizes, total calories, and fat.
Still, there are good “lighter” options out there. Here are items to swap for some favorite high-calorie foods:
| Instead of... | Try... |
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| Dairy products |
| Whole milk | Skim milk, 1% milk |
| Ice cream | Sorbet or low-fat frozen yogurt |
| Cream cheese | Light cream cheese |
| Coffee creamer | Skim milk |
| |
| Starches |
| Pasta alfredo (white sauce) | Pasta marinara (red sauce) |
| Granola | Grits, oatmeal |
| |
| Meats, poultry, fish |
| Cold cuts | Low-fat or fat-free cold cuts |
| TV dinners | Low-fat TV dinners |
| Chicken with skin | Chicken without skin |
| Pork sausage | Turkey or vegetarian sausage |
| Beef brisket | Beef round or loin cuts without too much fat |
| |
| Fats, oils, dressings |
| Butter | Whipped butter, diet margarine |
| Salad dressing | Fat-free or low-fat dressing |
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| Other foods |
| Nuts | Popcorn (air popped) |
| Fudge sauce | Chocolate syrup |
| Guacamole | Salsa |
| Custard | Pudding (fat free) |
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