NoExcusesGym

  Losing weight and keeping it off means keeping your eyes pealed for lower-calorie alternatives to old favorites. Some foods provide most of their calories from sugar and fat but give you few, if any, vitamins and minerals in return.

Here is a chart from the U.S. Department of Health and Human Services with popular foods and their lower-calorie options:

If you usually buy:                                                      Try these: 
Milk and Milk Products
 
Evaporated whole milk                              Evaporated fat-free or reduced fat (2%) milk

Whole milk                                         Fat-free, low-fat (1%), or reduced fat (2%) milk

Ice cream                                  Sorbet, sherbet, and low-fat or fat-free frozen yogurt
Whipping cream                          Imitation whipped cream made with fat-free milk

Sour cream                                        Plain low-fat yogurt 
Cream cheese                 Neufchatel or “light” cream cheese or fat-free cream cheese
 
Cheese (cheddar, Swiss, or jack)    Reduced calorie cheese, low-calorie processed         
 
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 (1/2 and 1/2) or non-dairy creamer (liquid or powder) try this:
Low-fat (1%) or reduced fat (2%) milk or non-fat dry milk powder
 

Check out more tips:

•  Cereals, Grains, and Pastries

•  Meat, Fish and Poultry

•  Baked Goods

•  Snacks and Sweets

•  Fats, Oils, Salad Dressings, and Miscellaneous

source: nubella