Foods high in saturated fat Healthier alternatives
Butter, lard, shortening, palm oil Vegetable oil, olive oil, canola oil, corn oil, cooking spray
Whole milk, half-and-half, cream Skim, 1% milk
Red meat, ground beef, sausage and bacon White meat chicken, turkey, pork chop with fat trimmed, ground beef (95% lean), sirloin, fish, soy products, nuts/seeds or beans
Poultry skin, visible meat fat Skinless and trimmed meats
Fried or pan fried foods Grilled, baked, roasted, steamed, broiled and boiled
Highly processed meats, such as deli meats (bologna, pepperoni, salami) Deli ham, turkey, chicken breast or extra lean roast beef (look for natural with no nitrates or nitrites)
Ice cream Yogurt with fresh fruit added or blended frozen banana with nuts on top
Processed cheese, cottage cheese, sour cream, whipped cream Cheeses made with skim milk, low-fat cottage cheese, plain nonfat Greek yogurt, low-fat sour cream, plain nonfat yogurt
Chocolates, pies, doughnuts, brownies, buttered popcorn Nuts, fruit, air popped popcorn (no butter)

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