Food Substitution Tips | The Sisterhood of the Shrinking Jeans LLC


I found this list on the Weight Watchers site. I think it’s good information for those just starting out, or those of us who need a little refresher!


  • Drinking whole milk cappuccinos and lattes will use your daily POINTS® Allowance up quickly. Use fat-free or low-fat milk instead, and look for flavored coffees or sugar-free syrups to improve that cup of java.
  • Make smoothies by blending fat-free milk with low-fat or fat-free yogurt, a banana, frozen strawberries and honey to taste.
  • Use low-fat milk when making mashed potatoes.
  • Rice pudding is just as nice made with low-fat milk. Add flavor with cinnamon, and sprinkle the top with nutmeg.


  • Instead of serving bread with soup, add a tablespoon of bulgar wheat or a 1/2 cup of brown rice to your homemade recipe.
  • As a change-up from bread sandwiches, generously fill whole-wheat tortilla wraps with chunks of fresh-cooked chicken, coriander, lettuce and red pepper, adding a teaspoon of low-fat mayonnaise.


  • Switch to sweet potatoes or yams. Cut up the sweet potatoes and roast in a hot oven for 30 minutes, sprinkled with sea salt and a little olive oil, or lightly boil and mash with a small amount of butter.
  • Boil some couscous to fluff up and serve with grilled fish or meat.

Filling Fruits

  • Dried fruits come into their own in the winter months and make excellent after-dinner desserts. Put dried apricots, prunes and pineapple chunks in a pan and cover with a little orange juice. Bring to a boil, then let stand for 20 minutes so the fruit can absorb the juices. Sprinkle with a little cinnamon and serve with spoonful of low-fat yogurt.
  • Poach peeled pears in a low-calorie fruity cordial with one cinnamon stick until tender. Serve with low-fat or fat-free yogurt.


  • Get into the habit of buying low-fat varieties. Keep a tub of low-fat or fat-free cottage cheese on hand to mix in with fresh fruit or sprinkle with Splenda and cinnamon for a sweet treat.
  • Sprinkle a teaspoon or two of freshly grated Parmesan over your pasta, a little of its big-hitting flavor goes a long way.

Poultry and Meat

  • Trim off fat before cooking.
  • Always roast chicken on a rack in a roasting tin, so the saturated fat drains off.
  • If you plan to marinate the meat, use lean strips of pork or beef.
  • When making casseroles,cook them the day before, so as it cools you can skim any fat off the top before reheating.

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Thirty-nine year-old wife and mom to BJ (11) and Mia (7). I’m the editor at the Sisterhood, and I really love to run (really), read, cook amazing things, and photography is my fledging passion. My motivation is motivating other people to realize they can do this whole weight-loss and exercise thing. I’m living proof!