
SALADS
FOR THIS | CALORIES | SUBSTITUTE | CALORIES | CAL SAVED |
Chef salad with oil dressing, 1 tbsp. | 180 | Chef salad with dietetic dressing, 1 tbsp. | 40 | 140 |
Chef salad with mayonnaise, 1 tbsp. | 125 | Chef salad with dietetic dressing, 1 tbsp. | 40 | 85 |
Chef salad with Roquefort, blue, Russian, French, 1 tbsp. | 105 | Chef salad with dietetic dressing, 1 tbsp. | 40 | 65 |
SANDWICHES
FOR THIS | CALORIES | SUBSTITUTE | CALORIES | CAL SAVED |
Club sandwich | 375 | Bacon & Tomato (open) | 200 | 175 |
Peanut butter & Jelly | 275 | Egg salad (open) | 165 | 110 |
Turkey with Gravy, 3 tbsp. | 520 | Hamburger, lean (open) | 200 | 320 |
SNACKS
FOR THIS | CALORIES | SUBSTITUTE | CALORIES | CAL SAVED |
Fudge, 1 oz. | 115 | Vanilla wafers (dietetic), 2 | 50 | 65 |
Peanuts (salted), 1 oz. | 170 | Apple, 1 | 100 | 70 |
Peanuts (roasted), 1 cup | 1375 | Grapes, 1 cup | 65 | 1310 |
Potato chips, 10 med. | 115 | Pretzels, 10 sm. Sticks | 35 | 80 |
Chocolate, 1 oz. bar | 145 | Toasted marshmallows, 3 | 75 | 70 |
VEGETABLES
FOR THIS | CALORIES | SUBSTITUTE | CALORIES | CAL SAVED |
Baked beans, 1 cup | 320 | Green beans, 1 cup | 30 | 290 |
Lima beans, 1 cup | 160 | Asparagus, 1 cup | 30 | 130 |
Corn (canned), 1 cup | 185 | Cauliflower, 1 cup | 30 | 155 |
Peas (canned), 1 cup | 145 | Peas (fresh), 1 cup | 115 | 30 |
Winter squash, 1 cup | 75 | Summer squash, 1 cup | 30 | 45 |
Succotash, 1 cup | 260 | Spinach, 1 cup | 40 | 220 |
MEATS
FOR THIS | CALORIES | SUBSTITUTE | CALORIES | CAL SAVED |
Loin roast, 3 oz. | 290 | Pot roast, 3 oz. | 160 | 130 |
Rump roast, 3 oz. | 290 | Rib roast, 3 oz. | 200 | 90 |
Swiss steak, 3 ½ oz. | 300 | Liver (fried), 2 ½ oz. | 210 | 90 |
Hamburger (broiled) 3 oz. | 240 | Hamburger, lean, 3 oz. | 145 | 95 |
Porterhouse steak, 3 oz. | 250 | Club steak, 3 oz. | 160 | 90 |
Rib lamp chop (med), 3 oz. | 300 | Lamb leg roast (lean), 3 oz. | 160 | 140 |
Pork chop (med), 3 oz. | 340 | Veal chop (med), 3 oz. | 185 | 155 |
Pork roast, 3 oz. | 310 | Veal roast, 3 oz. | 230 | 80 |
Pork sausage, 3 oz. | 405 | Ham (boiled, lean), 3 oz. | 200 | 205 |
FISH AND FOWL
FOR THIS | CALORIES | SUBSTITUTE | CALORIES | CAL SAVED |
Tuna (canned), 3 oz. | 165 | Crabmeat (canned), 3 oz. | 80 | 85 |
Oysters (fried), 6 | 400 | Oysters (shell w/sauce), 6 | 100 | 300 |
Ocean perch (fried), 4 oz. | 260 | Bass, 4 oz. | 105 | 155 |
Fish sticks, 4 oz. or 5 sticks | 200 | Swordfish (broiled), 3 oz. | 140 | 60 |
Lobster meat, 4 oz. with 2 tbsps. Butter | 300 | Lobster meat, 4 oz. with lemon | 95 | 205 |
Duck (roasted), 3 oz. | 310 | Chicken (roasted), 3 oz. | 160 | 150 |
BEVERAGES
FOR THIS | CALORIES | SUBSTITUTE | CALORIES | CAL SAVED |
Milk (whole), 8 oz. | 165 | Milk (buttermilk, skm), 8 oz. | 80 | 85 |
Prune juice, 8 oz. | 170 | Tomato juice, 8 oz. | 50 | 120 |
Soft drinks, 8 oz. | 105 | Diet soft drinks, 8 oz. | 1 | 104 |
Coffee (cream & 2 tsp. sugar) | 110 | Coffee (black/sweetener) | 0 | 110 |
Cocoa (all milk), 8 oz. | 235 | Cocoa (milk & water), 8 oz. | 140 | 95 |
Chocolate milkshake, 8 oz. | 500 | Lemonade (sweetend) 8 oz. | 100 | 400 |
Beer (1 bottle), 1oz. | 175 | Liquor (1 oz.) with soda or water, 8 oz. | 120 | 55 |
POTATOES
FOR THIS | CALORI | SUBSTITUE | CALORIES | CAL SAVED |
Fried, 1 cup | 480 | Baked (2 ½” diam.) | 100 | 380 |
Mashed, 1 cup | 245 | Boiled (2 ½” diam.) | 100 | 145 |
PIE
FOR THIS | CALORIES | SUBSTITUTE | CALORIES | CAL SAVED |
Apple, 1 pc. (1/7 of 9” pie) | 345 | Tangerine, 1 | 40 | 305 |
Blueberry, 1 pc. | 290 | Blueberries, ½ cup | 45 | 245 |
Cherry, 1 pc. | 355 | Cherries (whole), ½ cup | 40 | 315 |
Lemon meringue, 1 pc. | 305 | Lemon gelatin, ½ cup | 70 | 235 |
Peach, 1 pc. | 280 | Peach (whole), 1 pc. | 35 | 245 |
DESSERT
FOR THIS | CALORIES | SUBSTITUTE | CALORIES | CAL SAVED |
Angel food cake, 2” piece | 110 | Cantaloupe melon, ½ | 40 | 70 |
Cheese cake, 2” piece | 200 | Watermelon, ½” slice | 60 | 140 |
Chocolate cake with icing | 425 | Sponge cake, 2” piece | 120 | 305 |
Fruit cake, 1 oz. piece | 115 | Grapes, 1 cup | 65 | 50 |
Pound cake, 1 oz. piece | 140 | Plums, 2 | 50 | 90 |
Cupcake, white icing, 1 | 230 | Plain cupcake, 1 | 115 | 115 |
Cookies (3” diam.), 1 | 120 | Vanilla wafer (dietetic), 1 | 25 | 95 |
Ice cream, 4 oz. | 150 | Yogurt (flavored), 4 oz. | 60 | 90 |
BREAKFAST
FOR THIS | CALORIES | SUBSTITUTE | CALORIES | CAL SAVED |
Rice flakes, 1 cup | 110 | Puffed rice, 1 cup | 50 | 60 |
Eggs (scrambled), 2 | 220 | Eggs (boiled, poached), 2 | 160 | 60 |
Butter on toast | 170 | Apple butter on toast | 90 | 80 |
Cheese (blue, cheddar, cream, & swiss) | 105 | Cheese (cottage, un-creamed) | 25 | 80 |