Swap and Drop
5 lower-fat grocery swaps
Make these simple swaps at the grocery store to cut back on the amount of fat you eat
Choose well when it comes to fats. Unsaturated fats (such as canola, olive, flaxseed, peanut and sunflower oils) are healthier than saturated fats (found in hard margarine and butter). Health Canada advises that fat intake should be limited to 20 to 35 percent of your daily calories.
Swap this: Kraft Cool Whip Whipped Topping is a classic dessert topping in summer. There are 40 calories and 3 g fat (2.5 g sat-urated fat) in 3 tablespoons (45 mL).
For that: Kraft Cool Whip Whipped Topping 95% Fat Free has 25 calories and 0.5 g fat (0.5 g saturated fat) in the same amount-perfect for guilt-free strawberry shortcake.
Swap this: Renée’s Gourmet Pourables Creamy Caesar salad dressing has 60 calories and 6 g fat (0.5 g saturated fat) in 1 tablespoon (15 mL).
For that: Renée’s Gourmet Vinaigrette Fat Free Tuscan Italian salad dressing has just 3 calories (yes, you read that right) and 0 g fat per tablespoon.
Swap this: Nestlé Vanilla Caramel Drumsticks have 330 calories and 19 g fat (12 g saturated fat) in each 140-mL cone. Yes, it does have 6 percent of your daily calcium, but there’s a better choice.
For that: Nestlé Parlour Polar Classic Ice Cream Bars have 120 calories and 8 g fat (6 g saturated fat) in each 60-mL bar. Bonus: The taste will take you right back to the ice cream truck of your childhood.
Swap this: Sensations by Compliments Cheddar & Bacon Beef Burgers have 400 calories and 31 g fat (15 g saturated fat) in each 142-g burger. Enough said.
For that: Sensations by Compliments Angus Beef Sliders (mini-burgers) have 220 calories and 17 g fat (7 g saturated fat) in 2 burgers totalling 90 g.