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Low-Calorie, Lower Fat Alternative Foods

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
• Evaporated whole milk
• Whole milk
• Ice cream
• Whipping cream
• Sour cream
• Cream cheese
• Cheese (cheddar, Swiss, jack)
• American cheese
• Regular (4%) cottage cheese
• Whole milk mozzarella cheese
• Whole milk ricotta cheese
• Coffee cream (½ and ½) or nondairy creamer (liquid, powder)

Lower Fat Alternative
• Evaporated fat-free (skim) or reduced-fat (2%) milk
• Low-fat (1%), reduced-fat (2%), or fat-free (skim) milk
• Sorbet, sherbet, low-fat or fat-free frozen yogurt, or ice cream
• Imitation whipped cream (made with fat-free [skim] milk)
• Plain low-fat yogurt
• Neufchatel or “light” cream cheese or fat-free cream cheese
• Reduced-calorie cheese, low-calorie processed cheeses, etc.
• Fat-free cheese
• Fat-free American cheese or other types of fat-free cheeses
• Low-fat (1%) or reduced-fat (2%) cottage cheese
• Part-skim milk, low-moisture mozzarella cheese
• Part-skim milk ricotta cheese
• Low-fat (1%) or reduced-fat (2%) milk or fat-free dry milk powder

Cereals, Grains, and Pastas
Higher Fat Foods
• Ramen noodles
• Pasta with white sauce (alfredo)
• Pasta with cheese sauce
• Granola

Lower Fat Alternative
• Rice or noodles (spaghetti, macaroni, etc.)
• Pasta with red sauce (marinara)
• Pasta with vegetables (primavera)
• Bran flakes, crispy rice, etc.
• Cooked grits or oatmeal
• Reduced-fat granola

Meat, Fish, and Poultry
Higher Fat Foods
• Coldcuts or lunch meats (bologna, salami, liverwurst, etc.)
• Hot dogs (regular)
• Bacon or sausage
• Regular ground beef
• Chicken or turkey with skin, duck, or goose
• Oil-packed tuna
• Beef (chuck, rib, brisket)
• Pork (spareribs, untrimmed loin)
• Frozen breaded fish or fried fish (homemade or commercial)
• Whole eggs
• Frozen TV dinners containing more than 13 grams of fat per serving
• Chorizo sausage

Lower Fat Alternative
• Low-fat coldcuts (95 to 97% fat-free lunch meats, low-fat pressed meats)
• Lower fat hot dogs
• Canadian bacon or lean ham
• Extra-lean ground beef such as ground round or ground turkey (read labels)
• Chicken or turkey without skin (white meat)
• Water-packed tuna (rinse to reduce sodium content)
• Beef (round, loin) (trimmed of external fat) (choose select grades)
• Pork tenderloin or trimmed, lean smoked ham
• Fish or shellfish, unbreaded (fresh, frozen, canned in water)
• Egg whites or egg substitutes
• Frozen TV dinners containing less than 13 grams of fat per serving and lower in sodium
• Turkey sausage, drained well (read label)
• Vegetarian sausage (made with tofu)

Baked Goods
Higher Fat Foods
• Croissants, brioches, etc.
• Donuts, sweet rolls, muffins, scones, or pastries
• Party crackers
• Cake (pound, chocolate, yellow)
• Cookies

Lower Fat Alternative
• Hard french rolls or soft brown ’n serve rolls
• English muffins, bagels, reduced-fat or fat-free muffins or scones (choose lowest calorie variety)
• Low-fat crackers (choose lowest in sodium)
• Saltine or soda crackers (choose lowest in sodium)
• Cake (angel food, white, gingerbread)
• Reduced-fat or fat-free cookies (graham crackers, ginger snaps, fig bars) (choose lowest calorie variety)

Snacks and Sweets
Higher Fat Foods
• Nuts
• Ice cream, e.g., cones or bars
• Custards or puddings (made with whole milk)

Lower Fat Alternative
• Popcorn (air-popped or light microwave), fruits, vegetables
• Frozen yogurt, frozen fruit or chocolate pudding bars
• Puddings (made with skim milk)

Fats, Oils, and Salad Dressings
Higher Fat Foods
• Regular margarine or butter
• Regular mayonnaise
• Regular salad dressings
• Butter or margarine on toast or bread
• Oils, shortening, or lard

Lower Fat Alternative
• Light spread margarines, diet margarine, or whipped butter, tub or squeeze bottle
• Light or diet mayonnaise or mustard
• Reduced-calorie or fat-free salad dressings, lemon juice, or plain, herb flavored, or wine vinegar
• Jelly, jam, or honey on bread or toast
• 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
• Canned cream soups
• Canned beans and franks
• Gravy (homemade with fat and/or milk)
• Fudge sauce
• Avocado on sandwiches
• Guacamole dip or refried beans with lard

Lower Fat Alternative
• Canned broth-based soups
• Canned baked beans in tomato sauce
• Gravy mixes made with water or homemade with the fat skimmed off and fat-free milk
• Chocolate syrup
• Cucumber slices or lettuce leaves
• Salsa


Recent surge of investments going into Clark Philippines drained Clark Freeport of prime land available for long-term leases. Investors now look for partnerships and acquisition opportunities with existing businesses located in Clark Philippines.

Three new casinos, another world-class 36-hole golf course, several new hotels and resorts of varying class of luxury have opened in Philippines Clark Freeport over the last six months. Samsung Electronics just broke ground for a US$5 billion electronics plant, coincidentally in a location adjacent to the US$2 billion plant of US chip manufacturer Texas Instruments. Hundreds of hectares of prime land in the 4200-hectare main zone of Clark Freeport have quickly been occupied. Almost the entire central business district has gone off the map of available land in this fast-growth investment destination.

With its near-zero crime rate, low pollution levels, absence of traffic congestion and a favorable tax structure, Clark Freeport is well known among foreign investors as the destination of choice. Now that the Clark International Airport (DMIA) has flung into full operations with dozens of flights linking Clark to all major cities in Asia and some beyond, Clark Freeport, Pampanga has come of age.

This web site contains articles and information that will be helpful to visitors, residents and tourists traveling out of town from Manila on a short getaway to Subic, Angeles City, Pampanga and Clark Philippines. There are several web sites that contain information that might also be pertinent to what is happening in North Luzon.

For assistance with organizing and planning weddings and garden receptions, log on to

For assistance with lodgings, accommodations, hotels and resorts near Manila in Subic, Pampanga, Angels City and Clark Philippines log on to

While in Clark, one might as well add to the itinerary a visit to the famous Clark Wine Center, the largest wine shop in Philippines which offers over 2000 selections of fine vintage wine from all wine regions, vintages spanning over 50 years covering all price ranges.

Thursday, March 10, 2011 Food & Beverage Archive





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