Here’s a secret: Food can be both tasty and healthy!
Try these cooking hacks. Replace ¼ cup of butter or oil in a recipe with fruit puree or applesauce to save over 400 calories and 48 grams of fat. Use 94% lean ground beef instead of 85% lean ground beef to save 80 calories and 8 grams of fat per 4 oz. burger.
With these low-fat substitutions, no one will miss the fat or calories the next time you prepare a family meal or bring a dish to a party. And they certainly won’t miss the extra inches on the waistline.
|High-Fat Foods||Lower-Fat Alternatives|
|American cheese, cheddar cheese||2% or fat-free cheese slices|
|Bacon||Canadian bacon, turkey bacon, smoked turkey or lean prosciutto|
|Butter, shortening or oil in baked goods||Applesauce or prune puree for one half of the called-for butter, shortening or oil|
|Butter, margarine, shortening or oil to prevent sticking||Cooking spray or nonstick pans|
|Creamed soups||Fat-free milk-based soups, mashed potato flakes, pureed carrots, potatoes or tofu for thickening agents|
|Eggs||Two egg whites or 1/4 cup egg substitute for each whole egg|
|Evaporated whole milk||Evaporated skim milk|
|Full-fat cream cheese||Fat-free or light cream cheese (Neufchatel) or low-fat cottage cheese pureed until smooth|
|Full-fat sour cream||Fat-free or low-fat sour cream, plain fat-free or Greek yogurt|
|Ground beef||Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to product)|
|Margarine in baked goods||Applesauce or plain yogurt for one half of the margarine|
|Stick margarine||Trans-fat-free tub margarine or light margarine|
|Mayonnaise||Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise|
|Meat as the main ingredient||Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews|
|Ramen noodles||Rice noodles or spaghetti noodles|
|Oil-based marinades||Wine, balsamic vinegar, fruit juice or fat-free broth|
|Whole milk ricotta cheese||Part-skim or fat-free ricotta cheese|
|Salad dressing||Fat-free or reduced-calorie dressing or flavored vinegar|
|Whole milk||Skim milk or 1% milk|