mall changes in your cooking habits can make a
significant difference in your total fat, sugar and fiber intake. For
example, you can cut the oil in most recipes to 1/2 the original amount
without changing the taste. Using mustard on a sandwich instead of
mayonnaise will save you about 88 calories of fat per tablespoon.
Substituting 1 cup of non fat yogurt for sour cream in a salad dressing
base saves 700 fat calories! To find your own successes combine a dash
of imagination and creativity with ingredients in the following list:
| INSTEAD OF USING: | TRY THIS: |
| Bacon | Canadian bacon, turkey based sausage |
| Beef broth | Vegetable stocks |
| Beef Frank | Chicken or Turkey frank |
| Bologna/Frankfurter/Sausage | Chicken/Turkey/Lean, thinly-sliced beef |
| Butter on toast | Apple butter, preserves |
| Butter on vegetables | Molly McButter, Yogurt sauces, spices/herbs |
| Cakes w/frosting | Angel food cake w/fresh fruit |
| Canned fruits | Canned in own juice, fresh fruits |
| Catsup | Tomato sauce |
| Cheesecake | Cheesecake made w/low fat cream cheese |
| Chicken w breast/skin | Chicken w/o breast/skin (4 grams) |
| Corn chips | Make your own tortilla chips |
| Cream based soups | Tomato based soups |
| Cream Cheese | Nonfat cream cheese product, drained low/nonfat yogurt |
| Cream | Skim milk or evaporated skim milk |
| Creamed cottage cheese | Low fat cottage cheese |
| Creamed vegetables | Seasoned vegetables |
| Eggs | Egg substitute, more whites, less yolks |
| French Toast | Pancake |
| Fried foods | Baked or broiled foods |
| Frozen custard | Frozen yogurt |
| Fudge Toping | Chocolate syrup, Vashon products |
| Glazed donut | Cake donut |
| Ground beef | Extra-lean ground beef |
| Hot fudge sundae | Frozen lowfat yogurt with fruit |
| Ice Cream | Ice Milk, nonfat frozen yogurt |
| Jams & Syrups | Unsweetened berries |
| Mayonnaise | Reduced fat mayonnaise, lowfat yogurt, Buttermilk, nonfat mayonnaise "products" |
| Nuts as snacks | Pretzels, plain popcorn w/lowfat seasoning |
| Oil for sauteing | Water |
| Oil in quick breads | Fruit juice or nectar or sparkling water |
| Oreos/Chocolate chip cookies | Animal crackers, vanilla wafers, graham crackers |
| Pan Drippings | Bouillon |
| Peanuts | Water chestnuts |
| Pecan pie | Custard pie |
| Pie crusts | Crushed bran Chex, shredded wheat or whole wheat crackers |
| Pie crusts for quiches | Cooked brown rice brushed with egg white |
| Popcorn in oil | Lowfat popcorn, air popped popcorn |
| Potato chips/Popcorn | Reduced fat substitutes, pretzels |
| Ramen Oriental Noodles (pork) | Chicken Noodles Soup (6 grams) |
| Refined flour | Whole wheat flour |
| Regular salad dressing | Reduced calorie/nonfat dressings, lemon juice, vinegar |
| Ritz crackers, Waverly crackers | Whole grain crackers |
| Salt | Herbs and spices |
| Snickers Bar | Three Musketeers Bar (5 grams) |
| Sour Cream | Nonfat and lowfat yogurt, nonfat and lowfat cottage cheese, nonfat sour cream products, mock sour cream |
| Sugar or honey | Apple or pineapple juice, boiled down to syrup consistency |
| Sugared cereals | Puffed wheat, rice, Cheerios & higher fiber cereals |
| Tang | Fresh orange or orange juice |
| Typical ice cream bar | Frozen fruit juice bar |
| Whipped cream | Whipped chilled evaporated skim milk |
| White rice | Brown rice, wild rice |
| Whole milk | 2% milk, 1% milk, skim milk |
