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There is no reason why you still cannot enjoy your favourite meals and snacks while following a calorie-controlled eating plan – all it takes is a little creativity and fore-thought.

Using the following list, you can ‘swap’ foods and recipe ingredients for more nutritious, lower-calorie alternatives that still taste good.

Original food/ingredient

Alternative

Cream cheese

Reduced-fat cottage cheese

Sour cream

Natural yoghurt

Full-fat ice-cream

Low-carbohydrate, low-fat ice cream

Full-cream milk

Skim milk

Milk shake

Protein shake

High-sugar, high-fat breakfast cereal

Oats

Mayonnaise

Balsamic dressing

Butter, margarine

Olive oil; and in recipes – pureed apple

Regular peanut butter

Natural peanut butter

Jam

Reduced calorie jam

Potato chips

Flavoured rice crackers

Pizza

Home-made pita bread pizza

Fish fingers/battered fish

Grilled fish

Hot chips

Baked potato, oven fries

Soft drink

Sugar-free soft drink, herbal tea etc

Hot Chocolate

Swiss Miss diet hot chocolate

Whole eggs

Extra whites  to replace yolks

Chocolate bar

High-protein, low-carbohydrate bar

Creamy sauces

Tomato-based sauces

Fried foods

Grilled, dry-roasted foods

Processed meats

Chicken and turkey breast

 


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supplement program.