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Smart Substitutions Calorie Chart

Discover Some Easy Trades

89 Comments



  • Great article. I like eating veggies. So I have had a veggie pizza and it was really good. At first I didn't think I would like it but it was good. - 9/19/2013 5:42:11 PM
  • The substitution chart has inspired me. I am going to create a wall space in my kitchen for all of these great tips on nutrition. I am also going to create a similar one in my office to do with exercise! (I use my computer to exercise to Coach Nicole's videos). - 5/14/2013 1:51:17 PM
  • I think a lot of us are here because we eat those things on the left side of the list. I believe that the right side of the list is healthier, and tastier than low-cal versions of the left side. That having been said, when I crave something, no substitute on the planet will take that craving away! Good list. - 4/28/2013 12:10:04 PM
  • i must agree with the comments for guac. all of the substitutions are good ideas except guac. if homemade and you know whats in it it is full of good for you fats and nutrition. - 1/9/2013 8:22:46 PM
  • BGOULDI2
    Some people seem very difficult to please lol. - 1/9/2013 5:07:30 PM
  • It seems people aren't really taking this list the way (I feel) it was intended.

    This isn't like a baking substitute chart, or a 'if you want this, eat this instead!'. It's a way of helping people realize where the calories in their eating come from and ways to curb the calories by making different choices.

    If you're craving pudding, *eat the pudding*! If you really just want that latte, have the latte.

    But if you're scratching your head trying to figure out where you can help cut calories because you seem to be constantly going over, try mustard instead of mayo on your sandwich, or if you're eating out, have the tomato based sauce instead of the white sauce. If you just want a snack, have baked chips instead of regular chips. Need something sweet? Try apple sauce instead of pudding.

    But by all means, if you're craving the pudding, eat the pudding. - 1/9/2013 4:39:25 PM
  • Thank you for the article. Like the others who have posted, not everything will work for me, but it's good information. You are never going to please everyone. I've copied ithe chart to a spreadsheet. I'll delete the lines that will never happen in this house, print it out and use the rest for reference. I'm hoping my husband will look at it too if it's right in front of his face on the refrigerator door. - 1/9/2013 3:38:38 PM
  • these substitutions are ridiculous lol. How about 'light mayo' for 'regular mayo'... I mean mustard tastes nothing like mayo and is NOT a substitute! Just like almost all the other things on this list. Guacamole is healthy in small amounts, you don't need to SUB salsa for it. - 1/9/2013 3:38:10 PM
  • Good substitutions.

    But I'm definitely NOT eating no-cheese veggie pizza. I eat the pizza for the cheese. I just watch my portions.

    Make it a great day!
    Matt - 1/9/2013 2:38:32 PM
  • Yeah...there's no way I'm subbing tea for a latte. If you make the latte with skin milk or just do black coffee, that would make a little more sense. Some of these substitutions are good, but some make no sense at all. I also agree with the chocolate substitution and how that one doesn't really work either. Fig bars (in my opinion) are nasty. Give me a little square of high-quality dark chocolate any day (and it's probably at least a little better for you because of the antioxidants) - 1/9/2013 12:14:00 PM
  • I agree not all of the substitutions are perfect but some will work and sometimes it helps to see things like this to make you think a little differently about your choices. - 1/9/2013 12:12:55 PM
  • I agree alot of these didn't make sense to me either there is no way that I will sub applesauce for choclate and what about the healthy qualities of a food? Guac (real avocado only guac) is super healthy! coconut flakes are much better than dried pineapple too - sigh wont use this one too much! - 1/9/2013 11:47:07 AM
  • Great Information - Thank you ! - 1/9/2013 11:36:03 AM
  • I like the idea of this list, but I'm not sure that it's all that practical. If you're really craving a piece of chocolate, no amount of fig bars are going to satisfy that. Better to eat ONE fun size candy bar and be done with it than trying to displace the craving with something that won't satisfy it...and ending up eating more unhealthy food in the process. - 1/9/2013 10:16:49 AM
  • yikes! - 1/9/2013 10:01:36 AM

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