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Cooking for Fun and Health
Posted: Feb. 1, 2007
Try these suggestions to lower the fat and calories in meals and snacks.
- Cook with low-fat methods such as baking, broiling, boiling or microwaving rather than frying.
- Choose low-fat or fat-free dairy products, salad dressings, mayonnaise and other condiments.
- Serve fruit instead of cookies or ice cream for dessert.
- Add salsa to baked potatoes instead of butter or sour cream.
- Eat fruits canned in their own juice rather than syrup.
Use these substitutions when you cook or bake:
| Instead of: |
Substitute: |
| 1 cup cream |
1 cup evaporated fat-free milk |
| 1 cup butter, margarine or oil |
1/2 cup apple butter or applesauce |
| 1 egg |
2 egg whites or 1/4 cup egg substitute |
| Pastry dough |
Graham cracker crumb crust |
| Butter, margarine, or vegetable oil for sautéing |
Cooking spray, chicken broth, or a small amount of olive oil |
| Bacon |
Lean turkey bacon |
| Ground beef |
Extra lean ground beef or ground turkey breast |
| Sour cream |
Fat-free sour cream |
| 1 cup chocolate chips |
1/4 to 1/2 cup mini chocolate chips |
| 1 cup sugar |
3/4 cup sugar (this works with most everything except yeast breads) |
| 1 cup mayonnaise |
1 cup reduced-fat or fat-free mayonnaise |
| 1 cup whole milk |
1 cup fat-free milk |
| 1 cup cream cheese |
1/2 cup ricotta cheese pureed with 1/2 cup fat-free cream cheese |
Source: National Heart, Lung and Blood Institute
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