How to Substitute High-Fat for Fat-Free
Focused on Health - April 2012
Want to maintain a healthy weight — and make your body more fit to fight cancer?
Trimming calories and fat from the foods you eat can help.
Get started by making these easy cooking substitutions. Only your waistline will know the difference!
|Bacon||Lean turkey bacon|
|Bread crumbs||Toasted wheat germ or whole wheat bread crumbs|
|Butter, margarine, or oil (1 cup)||½ cup apple butter or applesauce|
|Butter, margarine, or vegetable oil for sautéing||Cooking spray, chicken or vegetable broth, or olive oil|
|Canned cream soups||Canned broth-based soups|
|Cheese (cheddar, Swiss, jack)||Reduced-fat/part-skim cheese|
|Cream||Evaporated fat-free milk|
|Cream (for soup thickening)||Pureed potatoes or vegetables|
|Cream cheese (1 cup)||½ cup ricotta cheese pureed with ½ cup fat-free cream cheese|
|Eggs (1 egg)||2 egg whites or ¼ cup egg substitute|
|Flour (all-purpose, 1 cup)||1 cup whole wheat flour or ½ cup whole wheat flour + ½ cup all-purpose flour|
|Ground beef||Extra-lean ground beef or ground turkey breast|
|Mayonnaise||Reduced-fat or fat-free mayonnaise|
|Meat/poultry for stir-fry||Extra-firm tofu, cubed|
|Oil and vinegar dressing (3 parts oil to 1 part vinegar)||1 part olive oil + 1 part flavored vinegar + 1 part orange juice|
|Sour Cream||Fat-free sour cream or unflavored Greek yogurt|
|Tuna (oil-packed)||Water-packed tuna (rinse to reduce sodium)|
|White rice||Brown rice, bulgur, kasha, quinoa or whole wheat couscous|
|Whole milk||Fat-free milk|
**Unless otherwise noted, substitute the same amount as the original recipe calls for.
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