Change It Up!

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.