Your Weight Matters has a great article to help you make food substitutions that will let you keep flavor and satisfaction while making healthier, more nutritious choices.
Just because a substitution is lower in fat calories, however, it doesn’t always mean it’s the best option. For example, you might find that a particular food has fewer fat calories but greater amounts of sugar and sodium. It’s important to remember that not all substitutions are created equal! Therefore, making a habit out of thoroughly reading product labels and nutrition facts is essential because it will help you to make the healthiest consumer choices.