Low-Calorie, Lower Fat Alternative Foods

april 21 2011

These low-calorie alternatives provide new ideas for old favorites. When making a food choice, remember to consider vitamins and minerals. Some foods provide most of their calories from sugar and fat but give you few, if any, vitamins and minerals.
This guide is not meant to be an exhaustive list. We encourage you to read labels to find out just how many calories are in the specific products you decide to buy.
Dairy Products

Higher Fat Foods Lower Fat Alternative
• Evaporated whole milk • Evaporated fat-free (skim) or reduced-fat (2%) milk
• Whole milk • Low-fat (1%), reduced-fat (2%), or fat-free (skim) milk
• Ice cream • Sorbet, sherbet, low-fat or fat-free frozen yogurt, or ice cream
• Whipping cream • Imitation whipped cream (made with fat-free [skim] milk)
• Sour cream • Plain low-fat yogurt
• Cream cheese • Neufchatel or “light” cream cheese or fat-free cream cheese
• Cheese (cheddar, Swiss, jack) • Reduced-calorie cheese, low-calorie processed cheeses, etc.
• Fat-free cheese
• American cheese • Fat-free American cheese or other types of fat-free cheeses
• Regular (4%) cottage cheese • Low-fat (1%) or reduced-fat (2%) cottage cheese
• Whole milk mozzarella cheese • Part-skim milk, low-moisture mozzarella cheese
• Whole milk ricotta cheese • Part-skim milk ricotta cheese
• Coffee cream (½ and ½) or nondairy creamer (liquid, powder) • Low-fat (1%) or reduced-fat (2%) milk or fat-free dry milk powder

Cereals, Grains, and Pastas
Higher Fat Foods Lower Fat Alternative
• Ramen noodles • Rice or noodles (spaghetti, macaroni, etc.)
• Pasta with white sauce (alfredo) • Pasta with red sauce (marinara)
• Pasta with cheese sauce • Pasta with vegetables (primavera)
• Granola • Bran flakes, crispy rice, etc.
• Cooked grits or oatmeal
• Reduced-fat granola

Meat, Fish, and Poultry
Higher Fat Foods Lower Fat Alternative
• Coldcuts or lunch meats (bologna, salami, liverwurst, etc.) • Low-fat coldcuts (95 to 97% fat-free lunch meats, low-fat pressed meats)
• Hot dogs (regular) • Lower fat hot dogs
• Bacon or sausage • Canadian bacon or lean ham
• Regular ground beef • Extra-lean ground beef such as ground round or ground turkey (read labels)
• Chicken or turkey with skin, duck, or goose • Chicken or turkey without skin (white meat)
• Oil-packed tuna • Water-packed tuna (rinse to reduce sodium content)
• Beef (chuck, rib, brisket) • Beef (round, loin) (trimmed of external fat) (choose select grades)
• Pork (spareribs, untrimmed loin) • Pork tenderloin or trimmed, lean smoked ham
• Frozen breaded fish or fried fish (homemade or commercial) • Fish or shellfish, unbreaded (fresh, frozen, canned in water)
• Whole eggs • Egg whites or egg substitutes
• Frozen TV dinners containing more than 13 grams of fat per serving • Frozen TV dinners containing less than 13 grams of fat per serving and lower in sodium
• Chorizo sausage • Turkey sausage, drained well (read label)
• Vegetarian sausage (made with tofu)

Baked Goods
Higher Fat Foods Lower Fat Alternative
• Croissants, brioches, etc. • Hard french rolls or soft brown ’n serve rolls
• Donuts, sweet rolls, muffins, scones, or pastries • English muffins, bagels, reduced-fat or fat-free muffins or scones (choose lowest calorie variety)
• Party crackers • Low-fat crackers (choose lowest in sodium)
• Saltine or soda crackers (choose lowest in sodium)
• Cake (pound, chocolate, yellow) • Cake (angel food, white, gingerbread)
• Cookies • Reduced-fat or fat-free cookies (graham crackers, ginger snaps, fig bars) (choose lowest calorie variety)

Snacks and Sweets
Higher Fat Foods Lower Fat Alternative
• Nuts • Popcorn (air-popped or light microwave), fruits, vegetables
• Ice cream, e.g., cones or bars • Frozen yogurt, frozen fruit or chocolate pudding bars
• Custards or puddings (made with whole milk) • Puddings (made with skim milk)

Fats, Oils, and Salad Dressings
Higher Fat Foods Lower Fat Alternative
• Regular margarine or butter • Light spread margarines, diet margarine, or whipped butter, tub or squeeze bottle
• Regular mayonnaise • Light or diet mayonnaise or mustard
• Regular salad dressings • Reduced-calorie or fat-free salad dressings, lemon juice, or plain, herb flavored, or wine vinegar
• Butter or margarine on toast or bread • Jelly, jam, or honey on bread or toast
• Oils, shortening, or lard • Nonstick cooking spray for stir-frying or sautéing
• As a substitute for oil or butter, use applesauce or prune puree in baked goods

Higher Fat Foods Lower Fat Alternative
• Canned cream soups • Canned broth-based soups
• Canned beans and franks • Canned baked beans in tomato sauce
• Gravy (homemade with fat and/or milk) • Gravy mixes made with water or homemade with the fat skimmed off and fat-free milk
• Fudge sauce • Chocolate syrup
• Avocado on sandwiches • Cucumber slices or lettuce leaves
• Guacamole dip or refried beans with lard • Salsa

Source: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/lcal_fat.htm

Clark’s neighbor Angeles City provides nightlife and bars for entertainment. However, most guests prefer to stay inside Clark Freeport for safety and security reasons. It is a popular way for Manila residents to spend their weekends with a getaway trip out of town to wine and dine in Clark.

Traffic along the North Expressway NLEX from Manila to Clark is always light and the new Subic Tarlac Clark Expressway ScTex takes visitors straight into Clark Freeport without going through any towns and cities along the way.

The growing array of hotel resort accommodation, recreation and entertainment facilities, places to unwind and relax, fine dining and family restaurants, bars and pubs makes it increasing easy for tourists and visitors from Manila to spend quality time in a place of leisure in Clark, Pampanga.

While in Clark, it might be a good idea to enjoy an evening of wine-and-dine in the fine dining Yats Restaurant and Wine Bar that features an award winning 2700-line wine list. It is located in Mimosa Leisure Estate of Clark Freeport Zone.

For comments, inquiries and reservations click on Click here for inquiry and reservations


(045) 599-5600

Ask for Pedro and Rechel

www. YatsRestaurant.com

Getting to this fine dining restaurant of Angeles City Clark Freeport Zone Pampanga Philippines
How to get to this fine-dining restaurant in Clark Philippines? Once you get to Clark Freeport, go straight until you hit Mimosa. After you enter Mimosa, stay on the left on Mimosa Drive, go past the Holiday Inn and Yats Restaurant (green top, independent 1-storey structure) is on your left. Just past the Yats Restaurant is the London Pub.

Yats Restaurant & Wine Bar
Mimosa Drive past Holiday Inn, Mimosa Leisure Estate,
Clark Freeport Zone, Pampanga, Philippines 2023

Manila Sales Office
3003C East Tower, Phil Stock Exchange Center,
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(632) 637-5019 0917-520-4393 Rea or Chay

For any assistance in planning and organizing a wedding ceremony, indoor or outdoor garden reception or to find other wedding service providers, Click here to contact us click here

For assistance in hotel and resort bookings in Clark, Pampanga, Philippines, log on to

To buy wine in Manila, Pampanga, Angeles City, Clark or Subic please log on to http://www. ClarkWineCenter.com

To inquire with the highly recommended beach resort hotel in Clark Pampanga visit http://www.ClearwaterPhililippines.com

For more information about Clark, Pampanga, Philippines log on to

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Mimosa Golf Estate, Clark Field (Clark Airbase), Clark Freeport Zone, Pampanga, Philippines
Tel: (045) 599-5600 0922-870-5194 0917-520-4401 Ask for Daniel, Lito or Cosh

Banquet, Events and Functions, Manila Sales Office 3003C East Tower, Philippines Stock Exchange Center
Exchange Road, Ortigas Center, Metro Manila, Philippines
Tel: (632) 633-1566 ask for Rea or Chay

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