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| High Calorie Foods | Healthy Low Calorie Substitutions |
| 1 whole egg | 2 egg whites ¼ cup cholesterol free liquid egg product 1 egg white with 2 tsp oil |
| Sour cream | Plain low fat yogurt Fat free sour cream ½ cottage cheese with ½ tsp of lemon juice |
| Whole Milk | Skim milk 1% milk |
| Regular Ice cream | Low fat ice cream Frozen yogurt Frozen fruit juice Sorbet and ices |
| Heavy cream | 2 tablespoons flour whisked into 2 cups non fat milk |
| Whipped cream | Chilled evaporated skimmed milk |
| Cheese | Low calorie processed cheese Cottage cheese Low moisture mozzarella cheese Part skim milk ricotta cheese Soy cheese Dry cottage cheese |
| Margarine, Oil or Butter | Applesauce |