Lose the Fat

Cut the fat and calories from your diet by using this guide to healthier alternatives to some favourite foods.

Fatty Food kcals g of fat Lower fat alternative kcals g of fat
Fried streaky bacon 496 45 Grilled lean bacon 292 19
Fried sausage 317 25 Low fat grilled sausage 229 11
Fried bread 503 59 Toast with thin spread butter 252 5
Fried mushrooms 157 16 Grilled mushrooms 12 0
Fried tomatoes 91 8 Grilled tomatoes 49 1
Chips 265 21 Oven chips 162 4
Donar kebabs 337 32 Chicken pitta pocket 176 7
Pizzas 250 12 Pizza (no cheese) 193 7
Fried bacon sandwich with mayo 445 16 Grilled bacon baguette (ketchup no mayo) 320 6
Ploughmans 560 22 Tuna or ham instead of cheddar 321 8
Cheddar cheese 425 36 Low fat cheddar 261 15
Cream horn 435 36 Swiss roll 3 92
Doughnut 209 12 Current bun 132 4
Cream bun 330 18 Scone 154 4
Pasta with cream sauce 251 25 Pasta with tomato based sauce 59 3
Burgers 329 24 Lean steak (trim fat) 166 6
Whole milk 66 3.9 Semi-skimmed 46 2
Full fat yoghurt (Greek) 56 1 Low fat yoghurt 115 9
Pies 391 27 Shepherd’s pie (potato instead of pastry) 112 6
Crisps 564 38 Low fat crisps or tortillas 460 21
Corn snacks 519 32 Pretzels 383 11
Butter/margarine 737 82 Low fat spread 390 40
Fried egg 179 14 Poached egg 147 10
Chicken kiev in breadcrumbs 268 17 Grilled chicken breast with tapanade 148 2
Stout 72 0 Lager 29 0
Chocolate 529 30 Cereal bars 419 16
Crispy duck 310 26 Chicken chow mein 81 3
Chicken Korma with cream 360 11 Chicken Korma fromage frais 193 4
Lamb curry 251 20 Vegetable curry 107 4
Salami pizza 14 317 Veggie pizza 107 4
Spare ribs with sauce 318 24 Pork stir fry 105 4
Vodka and energy drink 144 0 Whisky and soda 44 0
Lasagne 159 11 Spaghetti bolognaise 5 129
Pasties/sausage roll 397 30 Baked potato with lean chilli or beans 223 8
Chocolate biscuits 493 24 Sponge biscuits 363 10
Instant noodles 360 20 Egg or plain noodles 62 0