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Eat This Not That review & food database

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Food NameCaloriesTotal FatSat. FatSodiumSugars 
Milk, human7042176.9
Milk5021415.2
Milk, cow's, fluid, whole6032405.3
Milk, cow's, fluid, whole, low-sodium613234.5
Milk, calcium fortified, cow's, fluid, whole6032405.2
Milk, calcium fortified, cow's, fluid, 1% fat4211445.2
Milk, calcium fortified, cow's, fluid, skim or nonfat3500524.9
Milk, cow's, fluid, other than whole ("lowfat")4411425.1
Milk, cow's, fluid, 2% fat5021415.1
Milk, cow's, fluid, acidophilus, 1% fat4211445.2
Milk, cow's, fluid, acidophilus, 2% fat5021415.1
Milk, cow's, fluid, 1% fat4211445.2
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat3400425.1
Milk, cow's, fluid, filled with vegetable oil6333574.7
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Eat This, Not That! The No-Diet Weight Loss Solution

by David Zinczenko, editor-in-chief of Men’s Health magazine


Click on author's name to see other works by David Zinczenko on Amazon.

Promises of Eat This, Not That!

  • losing 10, 20, 30--or even more than 100!--pounds using the No-Diet Weight Loss Solution
  • not by dieting, not by sacrificing, but by eating all of your favorite foods, wherever and whenever you like. All you need is a few smart swaps that help you strip away hundreds of calories a day, like magic

Principles of Eat This, Not That!

  • Magic formula: Calories in - Calories out = Total weight loss or gain.
  • Being on a diet is number one predictor of future weight gain.
    Why? Restricting calories reduces muscle mass and muscle is your body's number-one calorie burner. So by dieting, you're actually setting yourself up to gain more weight than ever.
  • Eat within 90 minutes of waking to trigger your metabolism to start burning calories. If you don't eat breakfast you develop food cravings throughout the day.
  • Don't go fat free. You need fat in diet to process certain nutrients, such as vitamins A, D and E. Fat keeps you full and satisfied.
  • Eat slow and savor your meal can boost hormones that make you feel fuller.
  • Eat protein. You burn more calories to digest protein and because your body has to work harder to digest protein, you stay fuller longer.
  • Reduce consumption of saturated fat, sugars and sodium in your diet.
  • Move around often. Choose activities you like to burn calories.
  • Watch less TV. Even reading a book burns more calories than watching TV.

Secret of Eat This, Not That!

As stated by the author, the secret of Eat This, Not That! approach is swapping high-calorie foods for similar but lower-calorie foods. This way, you can eat the foods you like but consume fewer calories.

The book lists a number of swapping examples. Unfortunately, these examples are not terribly useful to an average person. For example, one of the TopSwaps are Eat This: Romano's Macaroni Grill Rocotta Cheesecake and Not That: PF Chang's New York-style Cheesecake. Or Eat This: Carl's Jr. Guacamole Turkey Burger and Not That: Ruby Tuesday Avocado Turkey Burger.

The beauty of our food database is that there is a far larger number of foods to choose from: nearly 7,000 foods. A significant percentage is common everyday foods. And all of them have the key Eat This, Not That! nutrient data standardized per 100g of food weight. This allows direct comparison between foods.

So if you want to know what kind of cheeseburger to eat, for example. Just search for "cheeseburger" and sort on calorie or other nutrients to choose the Eat This cheeseburger.
Or if you want to know what kind of cheese to eat, you can select the Cheese food group in our database and compare the nutrient data of nearly 100 kinds of cheeses.

How to use our food database to select foods for Eat This, Not That!

This food database provides the calorie, total fat contents, as well as those of saturated fat, sodium and sugars of approximately 7,000 food items. These are the nutrition factors emphasized in Eat This, Not That! approach. A food's mineral and vitamin contents are displayed in charts to allow easy evaluation of its nutrition. You can use these vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods with empty calories.
In addition, the calorie pie chart shows the contribution of fat, carb and protein to the food's total calorie. If you wish to choose low-sodium, low-sugars or low-saturated fat foods, you can sort foods by their nutrient contents. Click on the nutrient column header to sort and click again to reverse the current sort order.

Usage Note

  • Total fat, saturated fat and sugars values in table are in grams and calculated per 100g of food.
  • Sodium values are in mg and calculated per 100g of food.
  • Calorie values are per 100g of food.
  • Click on column header to sort foods by name or by fiber, fat, carbohydrate or protein content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
  • The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

High-Sodium High-Saturated-Fat Food List

List of 100 typical salty and high saturated fat foods to reduce in Eat This Not That diet. Saturated fat values are in grams, sodium in milligrams, measured per 100 grams of food weight.



High-Saturated-Fat High-Sodium Foods Saturated Fat Sodium

Butter, salted 51.4 714

Butter, whipped, with salt 50.5 827

Meat drippings (lard, beef tallow, mutton tallow) 44.8 545

Pork, cured, salt pork, raw 29.4 1424

Snacks, corn-based, extruded, cones, nacho-flavor 26.8 952

Coffee, dry, powder, with whitener, reduced calorie 25.1 819

Pork, oriental style, dehydrated 23.1 685

Margarine-like shortening, industrial, soy (partially hydrogenated), cottonseed, and soy, 22.9 864

principal use flaky pastries

Snacks, corn-based, extruded, cones, plain 22.8 1022

Pork, cured, separable fat (from ham and arm picnic), roasted 22.7 624

Pork, cured, separable fat (from ham and arm picnic), unheated 22.5 505

Cheese, cheddar 21.1 621

Snacks, beef sticks, smoked 20.8 1531

Cheese, goat, semisoft type 20.6 515

Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky 20.4 879

Cheese, colby 20.2 604

Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil) 19.8 729

Cheese, pasteurized process, pimento 19.7 1428

Cheese, cheshire 19.5 700

Cheese, roquefort 19.3 1809

Cheese, fontina 19.2 800

Cheese, gjetost 19.2 600

Cheese, muenster 19.1 628

Cheese, monterey 19.1 536

Cheese, mexican, queso anejo 19.0 1131

Cheese, mexican, queso chihuahua 18.8 617

Cheese, brick 18.8 560

Cheese, blue 18.7 1395


High-Saturated-Fat High-Sodium Foods Saturated Fat Sodium

Cheese, caraway 18.6 690

Salad dressing, french, cottonseed, oil, home recipe 18.2 658

Cheese, pasteurized process, American, without added vitamin D 18.1 1671

Cheese, pasteurized process, American, fortified with vitamin D 18.1 1671

Cheese spread, cream cheese base 18.0 505

Cheese, mexican, queso asadero 17.9 655

Vegetable oil-butter spread, reduced calorie 17.9 581

Cheese, gouda 17.6 819

Cheese, edam 17.6 965

Pork, cured, ham, separable fat, boneless, unheated 17.4 616

Cheese, brie 17.4 629

Cheese, parmesan, shredded 17.4 1696

Cheese, parmesan, grated 17.3 1529

Cheese, romano 17.1 1200

Cheese, provolone 17.1 876

Pork, cured, ham, separable fat, boneless, heated 17.0 677

Cheese, Mexican blend 17.0 696

Cheese, tilsit 16.8 753

Cheese, limburger 16.7 800

Margarine, regular, hard, soybean (hydrogenated) 16.7 943

Cheese, port de salut 16.7 534

Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil 16.7 646

Margarine, margarine-like vegetable oil spread, 67-70% fat, tub 16.7 536

Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt 16.7 607

Cheese, parmesan, hard 16.4 1602

Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and 16.3 886

Cheese, pasteurized process, swiss 16.0 1370

Bacon and beef sticks 16.0 1420

Beef, cured, breakfast strips, raw or unheated 16.0 955

Cheese food, pasteurized process, swiss 15.5 1552

Cheese food, cold pack, american 15.4 966


High-Saturated-Fat High-Sodium Foods Saturated Fat Sodium

Cheese, camembert 15.3 842

Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils 15.2 654

Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D 15.2 751

Margarine, regular, 80% fat, composite, stick, with salt 15.2 751

Beef sausage, pre-cooked 15.1 910

Cheese food, pasteurized process, American, vitamin D fortified 15.1 1284

Cheese food, pasteurized process, American, without added vitamin D 15.1 1284

Cocoa mix, NESTLE, Hot Cocoa Mix Rich Chocolate With Marshmallows 15.0 800

Pork, cured, bacon, raw 15.0 833

Cheese, feta 14.9 1116

Pepperoni, pork, beef 14.9 1653

Pate de foie gras, canned (goose liver pate), smoked 14.5 697

Pate, goose liver, smoked, canned 14.5 697

KRAFT VELVEETA Pasteurized Process Cheese Spread 14.4 1499

Chorizo, pork and beef 14.4 1235

Beef, cured, breakfast strips, cooked 14.4 2253

Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D 14.2 657

Margarine, regular, 80% fat, composite, tub, with salt 14.2 657

Margarine-like, margarine-butter blend, soybean oil and butter 14.2 633

Pork, cured, bacon, cooked, baked 14.2 2193

Cheese, monterey, low fat 14.0 564

Pork, cured, bacon, cooked, broiled, pan-fried or roasted 13.7 2310

Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium 13.7 1030

Cheese, dry white, queso seco 13.7 1808

Cheese, white, queso blanco 13.7 704

Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially 13.6 700

hydrogenated soybean, stick

Blood sausage 13.4 680

Cheese spread, pasteurized process, American 13.3 1625

Cheese, parmesan, dry grated, reduced fat 13.3 1529

Margarine-like spread with yogurt, 70% fat, stick, with salt 13.3 590


High-Saturated-Fat High-Sodium Foods Saturated Fat Sodium

Pork, cured, bacon, cooked, pan-fried 13.3 2428

Cheese product, pasteurized process, American, vitamin D fortified 13.3 1272

Egg, whole, dried, stabilized, glucose reduced 13.2 548

Sauce, alfredo mix, dry 13.2 2590

Cheese, mozzarella, whole milk 13.2 627

Salami, Italian, pork 13.1 1890

KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce 13.1 1638

Pork and beef sausage, fresh, cooked 13.0 805

Cheese, fresh, queso fresco 12.9 751

Pork, cured, breakfast strips, raw or unheated 12.9 987

OSCAR MAYER, Bologna (beef) 12.9 1179

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