Dieting on a Budget

It is possible to transform traditional high-fat, high-calorie favourites into healthy dishes. Consider the following substitutions:

• Instead of mashed potatoes made with butter and cream, choose mashed potatoes made with low-fat sour cream and 1% milk. You will save 100 calories and 12 grams of fat per 1/2-cup serving.

• Instead of roasted, salted mixed nuts, choose trail mix with dried fruits and unsalted nuts. You will save 50 calories and 9 grams of fat per 1/4-cup serving.

• Instead of a white roll slathered with 1 tbsp of butter, choose a small, whole wheat dinner roll with no butter. You will save 200 calories and 13 grams of fat.
  

• Instead of a pecan pie slice, choose a slice of angle food cake topped with strawberries and low-fat whipped cream. You will save more than 300 calories and 19 grams of fat.

• Instead of a flavoured latte topped with whipped cream, choose a skim milk mocha beverage. You will save at least 150 calories and 17 grams of fat.

• Instead of a martini, daiquiri, or other mixed drink, choose a vodka with diet soda. You will save nearly 400 calories per standard-size drink.