Easy, Healthy Twists for your
Favorite Family Recipes
1/2 cup butter = 815 calories (baking)
1/2 cup banana = 100 calories (baking)
Original Item
Calories
Healthier Choice
Calories
4 oz cheddar cheese
455 calories
4 oz reduced-fat cheddar cheese
200 calories
1 cup sour cream
485 calories
1 cup non-fat plain Greek yogurt
120 calories
2 Tbsp vegetable oil (for sautĂŠing)
240 calories (2g saturated fat)
2 Tbsp canola oil
240 calories (1g saturated fat)
1 lb 80/20 ground beef
1,150 calories
1 lb 90/10 lean ground beef
800 calories
1 lb 80/20 ground beef
1,150 calories
1 lb 90/10 lean ground turkey
650 calories
3 slices pork bacon
120 calories
3 slices turkey bacon
90 calories
3 oz roasted chicken thigh (with skin)
200 calories
3 oz roasted chicken thigh (without skin)
170 calories
1/2 cup vegetable oil (for baking)
980 calories
1/2 cup applesauce
50 calories
1 cup regular ice cream (chocolate)
285 calories
1 cup non-fat frozen yogurt (chocolate)
185 calories
1 cup whole milk
150 calories
1 cup skim milk
85 calories
1 whole egg
80 calories
2 egg whites
30 calories
1 cup cooked pasta
220 calories
1 - 7 inch flour tortilla
145 calories
1 - 6 inch corn tortilla
60 calories
1/2 cup butter (for baking)
815 calories
1/2 cup bananas
100 calories
1/2 cup mayonnaise
720 calories
1/2 cup olive oil mayonnaise
360 calories
1 Tbsp butter (for sautĂŠing)
100 calories
1 second of cooking spray
6 calories
1 can tuna in oil (drained)
340 calories
1 can tuna in water (drained)
190 calories
1 cup cooked spaghetti noodles
220 calories
1 cup cooked spaghetti squash
42 calories
1 cup cooked white rice
210 calories
1 cup cooked riced cauliflower
25 calories
1 Tbsp Ranch
75 calories
1 Tbsp red wine vinegar
5 calories
1 cup cooked whole-wheat pasta
170 calories
Did you know the average person needs 2,000 calories a day?
Handy Portion Sizes
Thumb tip = 1 tsp
Thumb = 1 ounce
Handful = 1 ounce
2 Handfuls = 1 ounce
Palm = 3 ounces
Fist = 1 cup
Cooking Oil = 40 calories Mayo, Butter = 35 calories Sugar = 15 calories
Nuts = 170 calories Raisins = 85 calories
Meat = 160 calories Fish = 160 calories Poultry = 160 calories
Peanut Butter = 170 calories Hard Cheese = 100 calories
Chips = 150 calories Popcorn = 120 calories Pretzels = 100 calories
Rice, Pasta = 200 calories Fruit = 75 calories Veggies = 40 calories
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. This institution is an equal opportunity provider and employer.