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Food Replacements

There is no reason why you still cannot enjoy your favourite meals and snacks while following a calorie-controlled eating plan – all it takes is a little creativity and fore-thought.

Using the following list, you can ‘swap’ foods and recipe ingredients for more nutritious, lower-calorie alternatives that still taste good.

Cream Cheese		Reduced-fat Cottage Cheese
Sour Cream		Natural Yoghurt
Full-fat Ice-cream		Low-carbohydrate, Low-fat Ice-cream
Full-cream Milk		Skim Milk
Milk Shake		Protien Shake
High-sugar, High-fat Breakfast Cerial		Oats
Mayonaise		Balsamic Dressing
Butter, Margarine		Olive Oil; and in Recipes - Pureed Apple
Regular Peanut Butter		Natural Peanut Butter
Jam		Reduced Calorie Jam
Potato Chips		Flavoured Rice Crackers
Pizza		Home-made Pita Bread Pizza
Fish Fingers/Battered Fish		Grilled Fish
Hot Chips		Baked Potato, Oven Fries
Soft Drink		Sugar-free Soft Drink, Herbal Tea etc
Hot Chocolate		Swiss Miss Diet Hot Chocolate
Whole Eggs		Extra Whites to Replace Yolks
Chocolate Bar		High-protein, Low-carbohydrate Bar
Creamy Sauces		Tomato-based Sauces
Fried Foods		Grilled, Dry-roasted Foods
Processed Meats		Chicken and Turkey Breast