The American Cancer Society has a list of low-fat foods. It recommends looking at food labels to find foods that have 3 grams of fat for every 100 calories. The idea behind that calculation is to have 30 percent or less of the calories coming from fat. The American Cancer Society breaks up its list of low-fat food into dairy and dairy like produces, protein, grains, fruits and vegetables, snacks and sweets and other foods.
The NIH National Heart, Lung and Blood Institute also provides a list of low calorie, lower fat alternatives. Some examples from that list include substituting low-fat, reduced-fat or fat-free milk for whole milk and substituting sorbet, sherbet, low-fat or fat-free frozen yogurt or ice cream for ice cream in its original form.
Other suggested substitutions are: use plain low-fat yogurt instead of sour cream; use low-fat (1 percent) or reduced-fat (2 percent) milk or fat-free dry milk powder instead of coffee creamer or nondairy creamer; use red sauce with pasta instead of alfredo sauce; use an extra-lean ground beef, such as ground round or ground turkey, instead of regular ground beef; and use English muffins, bagels, reduced-fat or fat-free muffins or scones instead of donuts, sweet rolls, muffins, scones or pastries.