56g. 184mg Pork Ribs 8 oz (227g) 28% 66% 17g. 133mg one breast half & one wing 14% 20% 130mg Salmon 7 oz (198g) 10% 5mg mayonnaise) 4.

Transcription

1 Choosing lower fat meat and dairy products can help you stay within your daily limits for total fats, saturated fats, trans fats and cholesterol. Here are some examples: On the Grill Instead of: BBQ Baby Back mg Pork Ribs 8 oz (22) Try: 1/4 White Chicken w/skin mg one breast half & one wing % Or Even Better: Grilled 240 9g 13 Salmon 7 oz (198g) 9% On the Side Instead of: Potato Salad (w/ 180 9g 5mg mayonnaise) 4.5 oz (128g) 1 Try: Baked Beans 140 1g 1/2 cup (13)

2 Or Even Better: Corn-on- 59 the-cob (no added butter) Kernels from 1 medium cob (6) Add a Salad Instead of: Cole Slaw g 3. 25mg 4.5 oz (128g) Try: Caesar Salad g 2 6 oz (17) 1 3 Or Even Better: Salad with Sunflower Seeds & Vinaigrette 100 Dressing 1-1/2 cups (10) For Dessert Instead of: Fudge Nut Brownie (1) 2.6 oz (74g) Try: Cupcake with low-fat 131 frosting (1) 1.5 oz (4)

3 Or Even Better: Fruit Salad 60 3/4 cup (140 g) On the Go Instead of: Cheeseburger oz (198g) Try: Hamburger g 1g 65mg 6 oz (169g) Or Even Better: Grilled Chicken Sandwich 8.5 oz (24) 1 1 Select a Side Instead of: French Fries (Large) 6.9oz (19) 2 29% 3 23 Try: French Fries (Small) oz (99g)

4 Or Even Better: Side salad w/ low-fat Italian dressing 4.6 oz (13) Have a Slice Instead of: Deep Dish (2 slices) extra cheese and pepperoni 11 oz (318g) Try: Hand-Tossed (2 slices) Sausage, Green Pepper, and g 11g 3 Mushrooms 11.5 oz (33) 2 34% 5 1 Or Even Better: Thin Crust (2 slices) Ham, Green Pepper, and Mushrooms 8 oz (23) Tex-Mex Favorites Instead of: Chicken g mg Quesadilla 6.5 oz (184g) Try: Chicken Burrito (regular) oz (184g)

5 Or Even Better: Grilled Steak Soft Taco (lean meat) 4.5 oz (128g) Quick Fixes Instead of: Glazed Doughnut g 8g 1 (2) 3.6 oz (104 g) Try: Plain Bagel w/ soft 350 8g margarine 1 bagel and 14 g margarine 1 9% 1 Or Even Better: Whole Grain Toast w/ Jam 1 slice of bread and 0.7 oz jam Weekend Favorites Instead of: French Toast (3) g 2 372mg 11 oz (31) %

6 Try: Plain Belgian Waffle mg 6 oz (17) 29% 7 74% Or Even Better: Plain 420 1g Buttermilk Pancake (3) 9 oz (25) 1 Breakfast Sandwiches Instead of: Sausage Egg Biscuit (large biscuit) 6 oz (171g) Try: Sausage Egg Biscuit (regular biscuit) 5.5 oz (15) 19% Or Even Better: Egg 206 Substitute on English Muffin 4 oz egg subs. & 2 oz muffin Server It Up Hot Instead of: Homestyle Fried mg Potatoes 5 oz (14) Try: Hash Browns oz (11) 1

7 Or Even Better: Oatmeal oz (11) Milk Instead of: Whole Milk 146 8g 24mg (3.2 fat) 1 cup (8.6 oz.) 9% 2 Try: Reduced Fat () Milk cup (8.6 oz.) 1 Or Even Better: Skim Milk 90 5mg (fat-free) 1 cup (8.6 oz.) Butter & Spreads Instead of: Butter g 3 1 Tbsp (14g) Try: Regular Soft Margarine 60 1 Tbsp (14g)

8 Or Even Better: Light Soft 50 Margarine 1 Tbsp (14g) Baked Items Instead of: Plain "Trans Fat g 4 Free" Croissant (1) 2.7 oz (7) Try: Biscuit (1) g oz (78g) Or Even Better: Whole Wheat Roll (1) 2.5 oz (71g) Have a Scoop Instead of: Full-Fat Ice mg Cream (single scoop) 4 oz (11) 1 19% Try: Low-Fat Ice Cream (single 180 4g 1 scoop) 4 oz (11) 4% Or Even Better: Fat-Free 150 5mg Frozen Yogurt (single scoop) 4 oz (11)