10 Substitutes that Will Cut the Calories

Turkey has fewer calories than most meats.
Turkey has fewer calories than most meats.

When meat is central to your meal, shave calories by using turkey instead of beef or pork. Because it takes up spices well, ground turkey is ideal for tacos, chili and spaghetti sauce. By exchanging ground turkey for ground beef, you'll nip 12 calories off every 4-ounce (113-gram) serving; you'll save 70 calories over every 4-ounce (113-gram) serving of ground pork.

As an entrée, a 4-ounce (113-gram) serving of roasted turkey breast has about half the calories of a 4-ounce (113-gram) lean, center-cut pork chop.

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  • American Institute for Cancer Research. The New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life. Berkeley: University of California Press, 2005.
  • Calorie King. Food Database. Calorie Counter. (May 7, 2010) http://www.calorieking.com/foods/
  • CBS. "Healthy Food Substitutes." Up to the Minute. CBS News. March 9, 2010. (May 4, 2010) http://www.cbsnews.com/stories/2010/03/10/uttm/main6284239.shtml
  • Hark, Lisa, Dr. and Dr. Darwin Deen. The Whole Grain Diet Miracle. New York: DK Publishing, 2006.


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