Here are a few substitutes I used to fight cravings which was originally featured on Baby Center.
Ice cream: Low-fat frozen yogurt or reduced-sugar, low-fat ice cream, sherbet, or sorbet
Soda: Sparkling water with fruit juice or a squeeze of lime
Pizza: Use whole wheat pitas for crust (or try recipes for whole grain pizza crusts made from brown rice and flaxseed) and top with roasted vegetables, tomato slices or marinara, and a little grated parmesan
Doughnut or pastry: Whole grain cinnamon raisin toast or half a small whole grain bagel with strawberry cream cheese spread
Slice of cake: Low-fat banana nut or zucchini bread, or angel food cake topped with strawberries
Sweetened, low-fiber cereals: Whole grain cereal or oatmeal topped with a little brown sugar and cinnamon, raisins, or cranberries
Potato chips: Baked potato or tortilla chips, popcorn (plain or sprinkled with seasoning), or pretzels. Split whole wheat pitas and cut into triangles, spread lightly with olive oil, sprinkle with herbs or spices, then bake. Make kale chips, crispy chickpeas, or roasted broccoli and cauliflower nuggets.
Sour cream: Low-fat sour cream or plain yogurt
Hamburger: Grilled portobello burger on a whole wheat bun with barbecue sauce and a slice of provolone
Fried chicken: Baked chicken coated with crunchy panko crumbs or crushed pretzels
French fries: Baked sweet potato or carrot “fries”
Sundae toppings: Berries, sliced bananas, or crushed pineapple in juice, topped with a sprinkle of coconut or chopped nuts
Canned fruit in sugar syrup: Fresh fruit or unsweetened canned or frozen fruit