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 734 5 2 184mg Pork Ribs 8 oz (22) 2 6 10 6 Try: 1/4 White Chicken w/skin 371 1 133mg one breast half & one wing 2 2 44% Or Even Better: Grilled 240 9g 13 Salmon 7 oz (198g) 9% 1 1 4 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)
Or Even Better: Corn-on- 59 the-cob (no added butter) Kernels from 1 medium cob (6) Add a Salad Instead of: Cole Slaw 260 21g 3. 25mg 4.5 oz (128g) 1 2 1 Try: Caesar Salad 210 11g 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 330 1 3. 2. 2 Brownie (1) 2.6 oz (74g) 1 1 1 8 Try: Cupcake with low-fat 131 frosting (1) 1.5 oz (4)
Or Even Better: Fruit Salad 60 3/4 cup (140 g) On the Go Instead of: Cheeseburger 510 2 1 9 7 oz (198g) 2 3 6 5 3 Try: Hamburger 410 19g 1g 65mg 6 oz (169g) 1 2 3 3 2 Or Even Better: Grilled 380 1 5 Chicken Sandwich 8.5 oz (24) 1 1 Select a Side Instead of: French Fries 530 2 (Large) 6.9oz (19) 2 29% 3 23 Try: French Fries (Small) 270 1 3. 3.5 oz (99g) 1 1 11
Or Even Better: Side salad 80 2. w/ low-fat Italian dressing 4.6 oz (13) Have a Slice Instead of: Deep Dish (2 slices) extra cheese and 940 5 2 9 pepperoni 11 oz (318g) 3 6 1 3 Try: Hand-Tossed (2 slices) Sausage, Green Pepper, and 700 29g 11g 3 Mushrooms 11.5 oz (33) 2 34% 5 1 Or Even Better: Thin Crust (2 slices) Ham, Green Pepper, 390 2 2 and Mushrooms 8 oz (23) 1 2 3 Tex-Mex Favorites Instead of: Chicken 520 28g 1 0. 75mg Quesadilla 6.5 oz (184g) 2 3 6 1 2 Try: Chicken Burrito (regular) 350 1 3. 3 6.5 oz (184g) 1 1 1 1
Or Even Better: Grilled 160 4. 2 Steak Soft Taco (lean meat) 4.5 oz (128g) Quick Fixes Instead of: Glazed Doughnut 400 24g 8g 1 (2) 3.6 oz (104 g) 1 2 3 26 Try: Plain Bagel w/ soft 350 8g margarine 1 bagel and 14 g margarine 1 9% 1 Or Even Better: Whole 160 0. Grain Toast w/ Jam 1 slice of bread and 0.7 oz jam Weekend Favorites Instead of: French Toast (3) 1021 59g 2 372mg 11 oz (31) 4 7 1 124%
Try: Plain Belgian Waffle 379 2 1 224mg 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 550 3 1 25 Biscuit (large biscuit) 6 oz (171g) 2 4 5 23 8 Try: Sausage Egg Biscuit 490 3 1 25 (regular biscuit) 5.5 oz (15) 19% 3 5 16 8 Or Even Better: Egg 206 Substitute on English Muffin 4 oz egg subs. & 2 oz muffin Server It Up Hot Instead of: Homestyle Fried 394 2 9mg Potatoes 5 oz (14) 1 2 3 10 Try: Hash Browns 197 1 4 oz (11) 1
Or Even Better: Oatmeal 100 4 oz (11) Milk Instead of: Whole Milk 146 8g 24mg (3.2 fat) 1 cup (8.6 oz.) 9% 2 Try: Reduced Fat () Milk 140 2 1 cup (8.6 oz.) 1 Or Even Better: Skim Milk 90 5mg (fat-free) 1 cup (8.6 oz.) Butter & Spreads Instead of: Butter 100 11g 3 1 Tbsp (14g) 1 3 1 Try: Regular Soft Margarine 60 1 Tbsp (14g)
Or Even Better: Light Soft 50 Margarine 1 Tbsp (14g) Baked Items Instead of: Plain "Trans Fat- 260 1 8g 4 Free" Croissant (1) 2.7 oz (7) 1 1 4 1 Try: Biscuit (1) 260 11g 2. 2.8 oz (78g) 1 1 1 10 Or Even Better: Whole 180 0. Wheat Roll (1) 2.5 oz (71g) Have a Scoop Instead of: Full-Fat Ice 260 1 1 0. 65mg Cream (single scoop) 4 oz (11) 1 19% 5 1 2 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) www.heart.org.