10 Tempting foods and their satistying alternatives

The typical American diet embraces the tempting trifecta of fat, sugar, and salt -- a combination that some experts say encourages overeating and a dulling of our natural ability to compensate for extra calories. So here are some satisfying alternatives to some of the most tempting foods around.

Temptation #1: Movie Theater Popcorn with Butter
Just the aroma alone of the high-fat popcorn tempts you as you walk into the theater. But even the microwave popcorn with “movie theater” or “blast o butter” in the name is shockingly high in fat: 12 grams of fat
Satisfying Alternative:
Two popcorn options for butter lovers:
There are some “made with real butter” microwave popcorn options with 5 grams of fat or less per serving.
Use an air popper to pop kernels without added fat and then drizzle the top with one tablespoon of melted whipped butter per serving. This would add 7 grams of fat.

Temptation #2: Potato Chips
No one can eat just one potato chip, can they? Some people crave the crunchy combination of fried potato and salt at a nutritional cost of 10 grams of fat per ounce.
Satisfying Alternative:
Baked potato chips, with 3 grams of fat per ounce, satisfy some people, though they leave others wanting the real thing. Taste some of the light chip options, with 4 grams of fat or less per ounce, until you find one that satisfies your chip craving.

Temptation #3: Pork Sausage Links
Three links of regular pork sausage totals about 24 grams of fat.
Satisfying Alternative:
Turkey sausage offers a great alternative, with three links adding about 7 grams of fat. Many of the turkey sausage link brands available in the supermarket are delicious and use the same herbs and spices in regular breakfast sausage.

Temptation #4: Cheese and Crackers
A quick snack of cheese and crackers is most tempting when I get home from my long day at work and am super hungry.
Satisfying Alternative:
Luckily, there are at least a couple of truly tasty reduced-fat sharp cheddar cheeses. Instead of 10 grams of fat and 120 calories per ounce, the reduced-fat options contain about 6 grams of fat and 90 calories per ounce.

An ounce of the typical fancy wheat cracker adds 7 grams of fat and 160 calories to the snack total. A low-fat whole wheat cracker trims calories and fat, and adds fiber. Look for crackers with whole wheat as the first ingredient and 3 grams or less of fat per ounce.

Temptation #5: Vanilla Shake
All the fast food chains have them and some use hand-scooped ice cream. But ordering a shake isn’t a small matter in terms of fat, sugar, and calories. For instance, a national chain's vanilla shake has 700 calories, 34 grams of fat and 75 grams of sugar.
Satisfying Alternative:
You can practice portion control and order the kid-size shake of your choice. Or order a small frozen yogurt, reduced-fat vanilla cone, or a creamy yogurt parfait. The fat grams and calories go down because of the portion size (and lighter choices for some of the options) but it will usually hit the spot.

Temptation #6: Mint Ice Cream
A 1/2 cup serving of Haagen Dazs, has 19 grams of fat and 300 calories.
Satisfying Alternative:
There are a few supermarket brands that offer a super-satisfying alternative to the higher-end ice creams. Not only are they lighter on the wallet, they are also usually 75% lower in fat and 60% lower in calories.

Safeway, Breyer's, and Dreyer's Slow Churned, for example, all make a light mint ice cream with about 4.5 grams of fat and 120 calories per 1/2 cup serving. Haagen Dazs makes nonfat sorbets and frozen yogurts in many flavors, but not mint chip.

Temptation #7: French Fries
Many people can’t even consider eating a burger, chicken sandwich, or hot dog without a side of fries. A typical side of fast food fries will run you about 17 grams of fat and 340 calories.
Satisfying Alternative:
There are two ways to make lower-fat, but still crispy, baked fries. One way is to make them from scratch by tossing two potatoes, cut into sticks, in 2 teaspoons canola oil and baking them in a nonstick jellyroll pan at 450 degrees until crispy.

Or buy a bag of frozen steak fries (usually this type of fry is the lowest in fat and calorie) and bake them in the oven until crispy. The latter option brings the fat down to 3 grams and the calories down to 110 per 3-ounce serving.

Temptation #8: Chicken Pot Pie
It’s hard to beat that flaky crust and creamy gravy dotted with green peas and diced carrots. But the numbers add up fast with a popular brand of chicken pot pie, which has about 41 grams of fat and 670 calories.
Satisfying Alternative:
You can make a chunkier chicken pot pie casserole at home with shredded rotisserie chicken and assorted veggies, including celery and green peas, swimming in a light homemade gravy or white sauce (reduced-fat canned cream of chicken or mushroom soup can be substituted for convenience).

Eliminating the pie crust bottom and topping the casserole with whole wheat pie crust (this cuts the amount of crust in half) reduces fat to about 12 grams and calories to 300 per serving.

Temptation #9: Deep Dish Cheese Pizza
Whether it’s from a popular frozen pizza brand or a pizza parlor, one slice of deep dish cheese pizza will total at least 20 grams of fat and 350 calories.
Satisfying Alternative:
If convenience is the priority, and it usually is with pizza, a low-fat frozen pizza can shave off some of the fat per serving. You can also make a deep dish-like individual pizza at home, without devoting the time to make it totally from scratch. Here's how:
Top whole wheat bagel halves, whole wheat English muffin halves, or a whole wheat pita pocket (not halved) with pizza or pesto sauce, shredded reduced-fat cheese, and veggie toppings. Pop in the toaster oven or regular oven broiler until the cheese is bubbly.

Temptation #10: Caesar Salad with Crunchy Croutons
I don’t know whether it’s the rich and creamy dressing with the crunchy croutons or the salty taste of anchovies and parmesan (or the combination). Caesar salad can be super-tempting to order in restaurants.
Satisfying Alternative:
Even if you toss your salad at home, 2 tablespoons of a bottled regular-calorie Caesar dressing totals about 18 grams of fat and 170 calories per 2 tablespoon serving. Luckily, there are a couple of great-tasting light bottled salad dressings that reduce the fat and calories per serving.