This page will contain a list of foods that provide fewer
calories, but still are nourishing. Instead of unnecessary
high-calorie foods, lower calorie foods, but equally
attractive substitutes are suggestions. Following the
suggestions help you loss weight and you have a much
better chance of maintaining your weight loss.

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BEVERAGES

1 bottle of beer (12 0z)---175 calories
1 1/2 Oz whiskey with soda or water --120 calories

Chocolate milk shake (8 Oz)---500 calories
Lemonade, sweetened (8 Oz---140 calories

Cocoa (all milk) 8 Oz ---235 calories
Cocoa (milk and water) 8 Oz---140 calories

Coffee with cream and sugar---150 calories
Coffee black with artifical sweetener----0 calories

Milk whole 8 Oz----165 calories
Milk, buttermilk or skim Oz---80 calories

Orange Juice 4 Oz---50 calories
Consomme' 1 cup---10 calories

Prune Juice 8 Oz---170 calories
Tomato Juice 8 Oz---50 calories

Soft Drinks 8 Oz----105 calories
Diet Soda 8 Oz---0-2 calories

BREADS

White Bread 2 slices---126 calories
Gluten Bread 2 slices ---70 calories

Danish Pastry 1 small---140 calories
Low calorie cookies 2 --50 calories

BREAKFAST FOODS

Eggs scrambled 2 eggs ---140 calories
Eggs, boiled or poached --160 calories

Wheat Bran, Corn Flakes, Rice Flakes 1 1/4 cups---110 calories
Puffed Wheat or Puffed Rice 1 cup--50 calories

BUTTER AND CHEESE

Butter on Toast --170 calories
Apple Butter on Toast---90 calories

Butter 2 pats ---100 calories
Margarine low calorie---34 calories

Cheese, Blue, Cheddar, Cream, Swiss 1 Oz--105 calories
Cheese Cottage Uncreamed 1 Oz---25 calories

DESSERTS

Angel Food Cake 2" piece ---110 calories
Canteloupe Melon 1/2 ---40 calories

Cheese Cake 2" piece ---200 calories
Watermellon 1/2 slice 10" diam. ---60 calories

Chocolate Cake with icing 2" slice ---525 calories
Sponge Cake 2" piece --120 calories

Cookies 3" diam. 1 ---120 calories
Vanilla Wafer dietetic 1 ---25 calories

Cupcake white icing 1 ---230 calories
Plain Cupcake 1 ---115 calories

Custard 2 Oz cup ---205 calories
Low Calorie Cookies ----50 calories

Fruit Cake 2" piece ---115 calories
Grapes 1 cup ---65 calories

Ice Cream 4 Oz ---150 calories
Yogurt flavored 4 Oz ---60 calories

Pound cake 1 Oz piece ---140 calories.
Plums 2 ---50 calories

Pudding, flavored 1-2 cup ---140 calories
Pudding dietetic, non-fat milk 1/2 cup ---60 calories

Apple Pie 1 piece ---380 calories
Citrus fruit 1 small ---40-50 calories

Blueberry Pie 1 piece ---290 calories
Blueberries (unsweetened) 1/2 cup ---45 calories

Cherry, lemon, peach, rhubard pie 1 piece ---265-355 calories
Fruit, Cherries,1/2 cup banana 1 sm, peach 1 sm, canteloupe 1/4 -- 40-85 calories

FISH AND FOWL

Duck roasted 3 Oz ---310 calories
Chichen roasted 3 Oz ---160 calories

Fish sticks 5 or 4 Ozs --200 calories
Swordfish broiled 3 Oz ---140 calories

Lobster meat 4 Oz with 2 tbsp butter ---400 calories
Lobster meat 4 Oz with lemon----95 calories

Ocean perch fried 4 Oz -- 260 calories
Bass 4 Oz --- 105 calories
Tuna canned 3 Oz --- 165 calories
Crabmeat canned 3 Oz ---- 80 caloriies

MEATS

Bacon 2 slices -- 100 calories
Bacon 1 slice -- 50 calories

Hamburger av fat broiled 3 Oz---240 calories
Hamburger lean broiled 3 Oz --- 146 calories

Loin roast 3 Oz -- 290 calories
Pot roast round 3 Oz --- 160 calories

Meat loaf ---- 680 calories
Club steak --- 320 calories

Pork chop 1 med 3 Oz ---340 calories
Veal chop med 3 Oz --- 185 calories

Pork roast 3 Oz ---- 310 calories
Veal roast 3 Oz --- 230 calories

Pork sausage 3 Oz --- 405 calories
Ham broiled, lean 3 Oz --- 200 calories

SALADS

Instead of oil, mayonaise, roqueford, blue cheese,
russian or french dressings 1tbsp ---105-125 calories
Substitute dietetic dressings --- 40 calories

SANDWICHES

Instead of club, peanut butter, turkey and gravy -- 275-520 calories
Substitute open bacon-tomato, egg salad or 2 oz lean hamburger ---168-200 calories

SNACKS

Chocolate 1 Oz bar --- 145 calories
Toasted marshmellows 4 --- 80 calories

Peanuts roasted 1 cup --- 1375 calories
Grapes 1 cup --- 65 calories

Potato chips 10 med --- 115 calories
Pretzels 10 small sticks --- 35 calories

SOUPS

Bean (190) creamed )210) 1 cup (calories)

Beef noodle (110) chicken noodle (110)or beef bullion
Minestrone (105) or beef bouillon (10) 1 cup (calories)

VEGETABLES

Baked beans (320) Corn canned (185) peas canned (145)
Succotash (260) Lima Beans (160)1 cup (calories)

Green beans (30) Cauliflower (30) Asparagus (30)
winter squash (75) summer squash (30) spinach (40)1 cup

POTATOES
Fries (480) mashed (245) 1 cup
Baked 2-3" plain (100) broiled 2-3 " plain (100)

As you can see there are good substitute choices that will be filling.
You just need to make the right choice for a healthier you.

*The content herein is intended for general information only. It is
in no way intended to replace your Doctor, Pharmacist, Nutritionist
or any other Health Care Provider.*