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Nutrition

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

Pastries

Fruits

1 oz. chocolate

3 tbs. cocoa powder and 1 tbs. Vegetable oil