Cooking low-fat with 12 healthy food
substitutions
 In 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 |
Recipes to experiment with
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