Serves: 5

Choose These Instead of These Savings/Benefit
FAT
Ground turkey breast, cooked, 3 oz...................................Hamburger (lean), cooked...................10g fat
Reduced-fat cream cheese (Neufchâtel), 1 tbsp.........................Cream cheese..............................2g fat
Fat-free frozen yogurt, 1 cup...................................................Ice cream, 16% fat.......................24g fat
Pretzels, 1 oz...........................................................................Potato chips.............................10g fat
Reduced-fat Cheddar cheese, 1 oz..........................................Cheddar cheese............................5g fat
Reduced-fat whipped topping, 2 tbsp........................................Whipped cream..........................10g fat

CHOLESTEROL
Fat-free cholesterol-free egg product, ¼ cup.................................Whole egg, 1...................210mg cholesterol
Cholesterol-free noodles, uncooked, 2 oz.....................................Egg noodles......................70mg cholesterol
Egg whites, 2............................................................................Whole egg, 1...................205mg cholesterol
Fat-free cottage cheese, ½ cup..................................................Ricotta cheese...................60mg cholesterol
Imitation crabmeat sticks, cooked, 3 oz...........................................Crabmeat.......................60mg cholesterol
Low-fat yogurt, ½ cup...................................................................Sour cream.....................70mg cholesterol
Margarine, 1 tbsp............................................................................Butter..........................30mg cholesterol
Fat-free frozen yogurt, 1 cup...................................................Ice cream, 16% fat.................90mg cholesterol
Fat-free (skim) milk, 1 cup.............................................................Whole milk......................30mg cholesterol

CALORIES
Frozen fruit-juice bar...................................................................Ice-cream bar.....................150 calories
Graham cracker, 3 squares.............................................Chocolate sandwich cookies, 3...........80 calories
Hard candy, 1 oz......................................................................Chocolate candy....................50 calories
Low-fat yogurt, ½ cup....................................................................Sour cream......................150 calories
Pretzels, 1 oz...............................................................................Potato chips.......................60 calories
Salsa, ¼ cup..............................................................................Cheese sauce.....................100 calories
Sparkling water (any flavor) of sugar-free soda pop, 12 oz..........Soda pop (any flavor)...............150 calories
Nonstick cooking spray, 1 spray...............................................Vegetable oil, 1 tbsp................120 calories

From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.