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Product Substitution Calorie Information Counter 

  Portion High1 Calorie Product Lower Calorie Product Savings Portion Saving Portions to lose 1 lb.
Entrees
    Hot Dog with roll 290 Light chicken dog and light roll  210 80     44
     

Light beef dog with light roll 130

 160     22
   

Tuna Sandwich 3 oz solid white 690

Light bread + Smart No Fat Mayo

 310     11
   

Burger 4 oz. chuck with roll  410

Lean with light roll  250

 160     21
  1 cup

Progresso Hearty NE Clam C. 190

99% Fat Free NE Clam C. 120

 70 2 cups 140 25
  1 cup  

Tabatchnick Low Sodium Barley 80

 110 2 cups 220 16
   

One Willie Sutton favorite is any  Tabatchnick Soups. All Natural, they have less calories and salt than other processed soups. Wherepossible, are made with omega-3 fats and without gluten. See their website for Internet ordering, some stores carry their products.

Bread
  1 slice

White bread 60

1 slice Light bread 40

       88
Condiments 
  1 TBSP Mayonnaise 100 calories Smart Beat No Fat Mayo 10
is a Willie favorite		 90 2 portions for sandwich 180 20
  1 TBSP Miracle Whip  40 Lite  20 20 2 Portions 40 88
      No Fat  15 25 4 Portions 100 35
  1 TBSP French Dressing 67 Low Fat  22 55 5 TBSP for Salad 275 13
  1 TBSP Hidden Valley Ranch3  70 Fat Free 15 is a Willie Favorite. 55 5 TBSP for Salad 275 13
  1 TBSP Butter 100 I Can't Believe Its Not Butter 0  is a Willie Favorite to go with popcorn. 100 5 TBSP 500 7
  1 TBSP Margarine, 40% fat 50 I Can't Believe Its Not Butter 0 50 5 TBSP 250 14

Cheese
  1 slice American 70 2% Fat  45 15     233
      No Fat 30 40     88
  1 cup 4% Cottage  240 2% 180 60     58
      No Fat3 160 80     44
Seasoning NA Salt  Sodium 0 Salt Substitute-Potassium 0 Sodium1 holds water in the body making weight loss more difficult
Deserts
  1 cup Vanilla Ice Cream  540 Light Vanilla  200 340 One cup

340

10
  1 cup Orville Old Fashion Buttered 35 Air Popped 15 is a Willie favorite because it counts as a vegetable. 20 Ten Cup Bowl 200 18
Liquids
 

12 oz

 Budweiser  146 Bud Light  109 37 6-pack/day 222 16 days
      Natural Light  95 is a Willie favorite 51 6-pack/day 306 12 days
    Coke Cola 140 Classic Coke 100 40 4 per day 160 22 days
      Diet Coke 0- is a Willie favorite 140 4 per day 560 6.25 days
1Food processors often add salt for flavor. Examples, almost all soups, Del monte green beans and Purdue bone in chicken breasts

2Hidden Valley Ranch, both regular and Fat free contain only 6% of daily sodium requirements. Most salad dressing contain much more.
3Less than 2% fat in cheese eliminates most of the flavor.
 

A&W Root Beer 170
Mountain Dew  
Dr. Pepper 150
Coke Cola 140
7 Up 140
Sunkist Orange 130
Mountain Dew  
Pepsi 100
Coke Classic 100

 

Check Out These Diet Charts from The Anne Collins Diet

Beer (12 fl oz) Calories
Wine (4 fl oz)

Calories

Spirits Amount

Calories

Liqueurs Calories
Augsburger beer 175 Beaujolais 95 Apricot Brandy 1 fl oz 80 Anisette (3/4 fl oz) 75
Beck's beer 156 Bordeaux, red 95 Bourbon & soda 5 fl oz 120 B & B (1 fl oz) 95
Black Horse beer 158 Burgundy, red 95 Brandy, 100 proof 1 jigger 125 Benedictine (3/4 fl oz) 70
Blackhook Porter beer 162 Burgundy, white 90 Brandy, 94 proof 1 jigger 115 Brandy (fruit flavored) 130
Blatz beer 136 Cabernet Sauvignon 90 Campari 1.5 fl oz 120 Brandy coffee 132
Bud Dry beer 128 Chablis 85 Curacao 1.5 fl oz 110 Cherry Hering 120
Bud Light beer 109 Champagne, dry 105 Drambuie 1.5 fl oz 165 Creme de Almonde 150
Budweiser beer 146 Champagne, pink 100 Gin & tonic 7.5 fl oz 170 Creme de Banana 145
Busch beer 146 Chardonnay 90 Gin 100 proof 1 jigger 125 Creme de Cacao 150
Carling Black Label beer 135 Chianti 100 Gin 94 proof 1 jigger 115 Creme de Cassis 120
  Liebfraumilch 85 Kirsch 1.5 fl oz 125 Creme de Menthe 185
Madeira 160 Martini 2.5 fl oz 155 Curacao (3/4 fl oz) 55
Marsala 80 Pernod 1.5 fl oz 120 Drambuie 165
Merlot 95 Rum 100 proof 1 jigger 125 Gin Citrus 115
Mosell 100 Rum 94 proof 1 jigger 115 Kirsch 125
Muscatel 160 Scotch Whiskey 1 jigger 115 Maraschino 110
Port, ruby 185 Sloe Gin 1.5 fl oz 125 Peppermint Schnapps 125
Port, white 170 Southern Comfort 1.5 fl oz 180 Pernod/Ricard 115
Reisling 90 Tequila 1 jigger 115 Sloe Gin 125
Rhone 95 Tequila Sunrise 5 fl oz 200 Southern Comfort 180
Rose 95 Vodka 100 proof 1 jigger 125 Tia Maria 138
Sangria 115 Vodka 94 proof 1 jigger 115 Vodka Citrus 150
Sauterne 115 Whisky 100 proof 1 jigger 125
Sauvignon Blanc 80 Whisky 94 proof 1 jigger 115
Tokay 165 Whisky Sour 4 fl oz 170
Zinfandel, red 90      
Zinfandel, white 80