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  • Cooking Low-fat

  • 12 healthy food substitutions

    vegetables in a panIn most baked foods, you can decrease fat content by 25 to 50 percent. Try these tips:

    • Use a non-stick pan and water, chicken broth or wine when sauting and wok cooking
    • Bake, grill, microwave or steam foods instead of frying
    • Trim visible fat from meat
    • Add herbs and spices to enrich flavor instead of using salt

    Replace fatty foods with healthier substitutions:

    Instead of this...

    Use this...

    Whole or 2% milk

    Skim or 1% milk

    Whole milk yogurt

    Nonfat or low-fat yogurt

    1c sour cream

    1c nonfat yogurt or 1c nonfat sour cream

    Regular cheese

    Low-fat or skim milk cheese

    Cream cheese

    Low-fat or fat free cream cheese

    Ice cream or ice milk

    Low-fat frozen yogurt

    1c whipped cream

    1c whipped evaporated skim milk

    Mayonnaise or salad dressing

    Fat free mayonnaise or salad dressing

    1 whole egg

    2 egg whites

    Beef, pork, or lamb

    Poultry, fish, or veal



    1 oz. chocolate

    3 tbs. cocoa powder and 1 tbs. Vegetable oil