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Think of this blog as a diary preoccupied with getting thin, staying thin and understanding thus sharing pro-ana tips and tricks, thinspiration, fasting, celebrity weight loss secrets, effective diet pills, effective diets, effective exercise equipment and effective exercise dvds? No matter your size or plan and what you plan on doing about that this place will not judge... xo

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Wednesday, May 14, 2008

Low fat Alternatives

Higher-Fat Foods

Lower-Fat Foods

Dairy Products
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Evaporated whole milk Check Box
Evaporated fat-free (skim) or reduced-fat (2%) milk
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Whole milk Check Box
Low-fat (1%), reduced-fat (2%), or fat-free (skim) milk
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Ice cream Check Box
Sorbet, sherbet, low fat or fat-free frozen yogurt, or ice
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Whipping cream Check Box
Imitation whipped cream (made with fat-free [skim] milk)
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Sour cream Check Box
Plain low-fat yogurt
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Cream cheese Check Box
Neufchatel or "light" cream cheese or fat-free cream cheese
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Cheese (cheddar, Swiss, jack) Check Box
Reduced-calorie cheese, low-calorie processed cheeses, etc.

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Fat-free cheese
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American cheese Check Box
Fat-free American cheese or other types of fat-free cheeses
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Regular (4%) cottage cheese Check Box
Low-fat (1%) or reduced-fat (2%) cottage cheese
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Whole milk mozzarella cheese Check Box
Part-skim milk, low-moisture mozzarella cheese
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Whole milk ricotta cheese Check Box
Part-skim milk ricotta cheese
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Coffee cream (1/2 and 1/2) or nondairy creamer (liquid, powder) Check Box
Low-fat (1%) or reduced-fat (2%) milk or non-fat dry milk powder


Cereals, Grains, and Pastas


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Ramen noodles Check Box
Rice or noodles (spaghetti, macaroni, etc.)
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Pasta with white sauce (alfredo) Check Box
Pasta with red sauce (marinara)
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Pasta with cheese sauce Check Box
Pasta with vegetables (primavera)
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Granola Check Box
Bran flakes, crispy rice, etc.

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Cooked grits or oatmeal

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Reduced-fat granola


Meat, Fish and Poultry


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Coldcuts or lunch meats (bologna, salami, liverwurst, etc.) Check Box
Low-fat coldcuts (95 to 97% fat-free lunch meats, low-fat pressed meats)
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Hot dogs (regular) Check Box
Lower-fat hot dogs
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Bacon or sausage Check Box
Canadian bacon or lean ham
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Regular ground beef Check Box
Extra lean ground beef such as ground round or ground turkey (read labels)
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Chicken or turkey with skin, duck, or goose Check Box
Chicken or turkey without skin (white meat)
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Oil-packed tuna Check Box
Water-packed tuna (rinse to reduce sodium content)
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Beef (chuck, rib, brisket) Check Box
Beef (round, loin) (trimmed of external fat) (choose select
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Pork (spareribs, untrimmed loin) Check Box
Pork tenderloin or trimmed, lean smoked ham
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Frozen breaded fish or fried fish (homemade or commercial) Check Box
Fish or shellfish, unbreaded (fresh, frozen, canned in water)
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Whole eggs Check Box
Egg whites or egg substitutes
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Frozen TV dinners (containing more than 13 grams of fat per serving) Check Box
Frozen TV dinners (containing less than 13 grams of fat per serving and lower in sodium)
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Chorizo sausage Check Box
Turkey sausage, drained well (read label)

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Vegetarian sausage (made with tofu)


Baked Goods


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Croissants, brioches, etc. Check Box
Hard french rolls or soft brown ’n serve rolls
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Donuts, sweet rolls, muffins, scones, or pastries Check Box
English muffins, bagels, reduced-fat or fat-free muffins or scones
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Party crackers Check Box
Low-fat crackers (choose lower in sodium)

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Saltine or soda crackers (choose lower in sodium)
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Cake (pound, chocolate, yellow) Check Box
Cake (angel food, white, gingerbread)
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Cookies Check Box
Reduced-fat or fat-free cookies (graham crackers,


ginger snaps, fig bars) (compare calorie level)


Snacks and Sweets


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Nuts Check Box
Popcorn (air-popped or light microwave), fruits, vegetables
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Ice cream, e.g., cones or bars Check Box
Frozen yogurt, frozen fruit or chocolate pudding bars
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Custards or puddings (made with whole milk) Check Box
Puddings (made with skim milk)


Fats, Oils, and Salad Dressings


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Regular margarine or butter Check Box
Light spread margarines, diet margarine, or whipped butter, tub or squeeze bottle
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Regular mayonnaise Check Box
Light or diet mayonnaise or mustard
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Regular salad dressings Check Box
Reduced-calorie or fat-free salad dressings, lemon juice, or plain, herb flavored, or wine vinegar
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Butter or margarine on toast or bread Check Box
Jelly, jam, or honey on bread or toast
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Oils, shortening, or lard Check Box
Nonstick cooking spray for stir-frying or sautéing

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As a substitute for oil or butter, use applesauce or prune puree in baked goods


Miscellaneous


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Canned cream soups Check Box
Canned broth-based soups
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Canned beans and franks Check Box
Canned baked beans in tomato sauce
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Gravy (homemade with fat and/or milk) Check Box
Gravy mixes made with water or homemade with the fat skimmed off and fat-free milk
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Fudge sauce Check Box
Chocolate syrup
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Avocado on sandwiches Check Box
Cucumber slices or lettuce leaves
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Guacamole dip or refried beans with lard Check Box
Salsa


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