Substitute healthy stand-ins for your cravings.
| Instead of | Try |
| Ice cream | Nonfat frozen yogurt or reduced-sugar, low-fat ice cream, sherbet, or sorbet |
| Can of cola | Mineral water with fruit juice or a squeeze of lime |
| Doughnut or sweetened pastry | Whole-grain cinnamon raisin toast or half a small whole-grain bagel with low-fat strawberry cream cheese spread |
| Slice of cake | Low-fat banana nut or zucchini bread, or angel food cake topped with fresh strawberries |
| Sweet, low-fiber cereals | Whole-grain cereal or oatmeal topped with a little brown sugar and cinnamon, raisins, or cranberries |
| Potato chips | Baked potato or tortilla chips, popcorn (plain or sprinkled with popcorn seasonings), or pretzels |
| Sour cream | Nonfat sour cream or nonfat plain yogurt |
| Sundae toppings | Fresh berries, sliced bananas, or crushed pineapple in juice, topped with a sprinkle of coconut or – if you crave crunch – chopped nuts |
| Canned fruit in sugar syrup | Fresh fruit or unsweetened canned or frozen fruit |
| Chocolate | Hot cocoa made with nonfat or low-fat milk – or homemade trail mix with raisins, dried fruits, nuts, and a few chocolate chips |
| Cookies | Graham crackers or other low-sugar cookies with no more than 3 grams of sugar per cookie (add a little peanut butter if you like) |
| Cheesecake or other creamy dessert | Small slices of cheese on whole wheat crackers, low-fat vanilla or rice pudding, or some low-fat cream cheese and a dab of fruit spread on a graham cracker |
