Smart Substitutions Calorie Chart
Discover Some Easy Trades
-- By Mike Kramer, SparkPeople Contributor
The tiniest changes can add up.
Save 100 calories just by using fat-free ranch dressing instead of regular ranch or by drinking water instead of a can of soda.
The world is full of smart substitutions like these. You just have to keep your eyes open for the opportunities. Take a moment to look at how you can eat
smarter. You’ll be amazed at the difference it can make.
None of these changes are earth-shattering, and we’re not talking about replacing pancakes with rice cakes. Most of the substitution ideas here take very little effort, but can often taste just as good and be just as satisfying. And they can add up
fast.
SparkPeople Smart Substitutions Chart
| Instead Of: | Try: | Calories Saved
(One Serving) |
| mayonnaise (1 tsp) |
mustard |
54 |
| New England clam chowder |
Manhattan clam chowder |
60 |
| soft drink (1 can) |
water |
100 |
| cream of chicken soup |
chicken noodle soup |
140 |
| guacamole |
salsa |
46 |
| buttered popcorn (1 cup) |
airpopped popcorn |
108 |
| regular potato chips (1 oz) |
baked potato chips |
90 |
| potato chips (1 oz.) |
unbuttered popcorn |
60 |
| pudding (1 cup) |
sugar free applesauce |
108 |
| ice cream (1/2 cup) |
non-fat frozen yogurt |
153 |
| cream (1 cup) |
evaporated milk |
300 |
| whole milk (1 cup) |
skim milk |
60 |
| nachos w/ the works |
tortilla chips & salsa |
414 |
| fettuccine alfredo (16 oz) |
spaghetti w/ tomato sauce |
426 |
| veggie pizza (2 slices) |
no-cheese veggie pizza |
314 |
| chocolate (1 cup) |
cocoa |
492 |
| bagel w/ cream cheese (1 tbsp) |
apple slices w/ peanut butter |
119 |
| ranch salad dressing (2 tbsp) |
raspberry vinaigrette |
68 |
| ground beef (4 oz.) |
ground turkey |
132 |
| hollandaise sauce (1 cup) |
white wine sauce |
160 |
| chocolate chip cookies (5) |
vanilla wafers |
200 |
| 5th Avenue candy bar |
fig bar (3) |
115 |
| cinnamon Pop Tart (2) |
large graham crackers (4) |
140 |
| carrot cake (3 oz.) |
gingerbread |
51 |
| peking/hoisin sauce (3 oz.) |
oyster sauce |
99 |
| flaked coconut (1 cup) |
diced pineapple |
265 |
| tartar sauce (1 tbsp) |
lemon juice |
70 |
| Hershey chocolate bar |
Nestle Rich chocolate hot cocoa |
105 |
| cheddar cheese (1 cup) |
mozzarella cheese |
141 |
| cinnamon raisin bagel |
cinnamon raisin english muffin |
106 |
| café latte |
hot tea |
122 |
| ricotta cheese (1 cup) |
low-fat cottage cheese |
172 |
| sour cream (1 cup) |
plain yogurt |
343 |
|
