4 lower-fat food swaps

Trim the fat

The organization Dietitians of Canada suggests that you read ingredient lists when shopping. Keep an eye on products with fats (particularly hydrogenated vegetable oil, palm kernel oil, shortening, coconut oil, beef tallow, suet or cocoa butter). Choose lean meats and avoid processed meats such as bologna, hot dogs, sausage and pepperoni. Limit fat intake to 20-35 percent of your daily calories, says Health Canada. And stick with healthier unsaturated fats, like olive oil.

Artichoke hearts

Instead of: Unico Marinated Artichoke Hearts have 9 g fat (1.5 g saturated fat) in a 1/2-cup (125 mL) serving. That’s 120 calories, mostly from fat (the second ingredient is oil).

Try: Unico Artichoke Hearts packed in water are a better option. For a similar amount (two pieces, 100 g) you get zero fat, and slice the calories in half to 60.

Fish sticks

Instead of: High Liner Fish Fries in Tempura Batter have 16 g fat (with 1.5 g saturated fat) and 280 calories in four pieces (117 g). Pass on this-there are other fish in the frozen-food section.

Try: High Liner Healthy Bake MultiGrain Breaded Fish Fingers cut the fat. For four pieces (100 g), you get 3.5 g fat, with 0.4 g from saturated fat, and 130 calories.

Potato chips

Instead of: Fried potato chips are high in fat, and Lay’s Classic chips are no exception. Snack on one serving (50 g is 36 chips) and you’re eating 18 g fat (2 g saturated fat) and 280 calories. And they have 330 mg sodium per serving.

Try: Lay’s Baked! is a better potato chip option. For one original-flavour serving (50 g is 26 chips), there’s only 2.5 g fat (0.5 g saturated fat) and 200 calories. Here’s a bonus: They are lower in sodium-270 mg per serving.

Frozen pizza

Instead of: Kraft Delissio Crispy Flatbread Pizza (Pepperoni & Fire Roasted Peppers) has a hefty amount of fat-one serving (one third of pizza, 129 g) has 19 g fat, 8 g of it saturated, and 330 calories.

Try: Surprisingly, Kraft Delissio Rising Crust Pizza (Hawaiian) has less fat, even with ham and bacon bits (although calories are the same). One serving (one sixth of pizza, 154 g) has 10 g fat (4.5 g saturated).

Related:
• 4 lower-salt food swaps
• Your heart-smart grocery list
• The 4 worst foods you can eat