Healthy Substitutes for High Fat, High Calorie
and Low Fiber Foods

Instead of...	Try...	Benefit
Salted peanuts	Pretzels	91% less fat
Potato chips	French fries	86 fewer calories per ounce
Saltines	Animal crackers	22% less fat
Chocolate chip cookies	Fig bars	80% less fat
Caramels	Raisins	96% less fat
Pecan pie	Chocolate cake with icing	32% less fat
Chocolate cake with icing	Apple pie	28% less fat
Eclairs	Angel food cake	96% less fat
Glazed doughnuts	Blueberry muffins	59% less fat
Granola cereal	Raisin bran	89% less fat
Peanut butter on a bagel	Strawberry jam on a bagel	99% less fat
Italian roll	Whole wheat bread	87% more fiber
Regular mayo on a burger	Barbecue sauce on a burger	84% less fat
Large cheeseburger	Roast beef sandwich w/cheese	207 fewer calories per sandwich
Beef bologne	Turkey bologna	47% less fat
Sandwich w/mixed cold cuts	Sandwich with roast beef	27% less fat
Pepperoni pizza	Cheese pizza	48% less fat
Bean and meat burrito	Bean burrito	19% less fat
Ricotta cheese	Dry curd cottage cheese	50% fewer calories
Macaroni and cheese	Spaghetti in tomato sauce w/cheese	170 fewer calories per cup
Prime rib, roasted	Sirloin, broiled	67% less fat
Chicken drumsticks, roasted	Chicken breasts, roasted	30% less fat
Steamed salmon	Baked cod	89% less fat
Lamb shoulder	Leg of lamb	28% less fat
Chocolate milk, whole	Chocolate milk, 1%	71% less fat
Half-and-half in your coffee	Condensed skim milk in your coffee	98% less fat

Meet Coach Rich Dafter
43 years of coaching. Nearly 60 years of running. Still training at 75.
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