Tips to decrease the total fat and lower calories
Instead of this: Try using this:
Shortening, butter, margarine, or solid fat. Use 1/2 less liquid oil or solid fat called for in the recipe. If recipe calls for 1 cup use 1/2 cup. If recipe uses 1/4 cup shortening, use 3 Tablespoons oil. Use equal amounts of oil for melted shortening, margarine or butter.
Shortening, butter, or oil in baking Use applesauce or prune puree for half of the butter, shortening or oil. May need to reduce baking time by 25%.
Instead of whole milk, half and half or evaporated milk Use skim milk, Skim Plus, 1% milk, evaporated skim milk, fat-free half and half , or plain soymilk with calcium.
Butter, shortening, margarine, or oil to prevent sticking. When frying foods use cooking spray, water, broth or nonstick pans.
Full-fat cream cheese Use low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth.
Full-fat Ricotta cheese Use nonfat or reduced fat sour cream or fat-free plain yogurt. (Yogurt is not heat stable.) Use 2% or fat-free cottage cheese. Use part-skim ricotta.
Whipping cream Use evaporated skim milk
Use nonfat whipped topping or cream
Eggs Use egg whites (usually 2 egg whites for every egg) or egg substitute.
Whole fat cheese Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella.
Frying in fat Use cooking methods such as bake, boil, broil, grill, poach, roast, stir-fry, or microwave.
Regular mayonnaise or salad dressing Use low fat, reduced or nonfat mayonnaise or salad dressing.
Tips to reduce sodium:
Instead of this: Try using this:
Salt Omit salt or reduce salt by 1/2 in most recipes (except in products with yeast). Cook foods without adding salt. Don't put the salt shaker on the table.
Frozen or canned vegetables Choose frozen vegetables without sauces or use no-salt-added canned goods. Rinsing canned vegetables will help reduce sodium.
Seasoning Salt or spice mixes with salt Use salt-free seasonings and spice mixes. Use herbs, spices, lemon juice, or vinegar to flavor food instead of salt. Seasonings high in sodium include catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce, and meat tenderizers.
Tips to reduce the amount of sugar:
Instead of this: Try using this:
Sugar Reducing sugar by 1/2 to 1/3 in baked goods and desserts. If recipe calls for 1 cup, use 2/3 cup. Cinnamon, vanilla, and almond extract can be added to give impression of sweetness. (Do not remove all sugar in yeast breads as sugar provides food for the yeast.)
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Syrup Pureed fruit, such as no sugar added applesauce, or sugar-free syrup
Sugar in canned or frozen fruits Decrease or eliminate sugar when canning or freezing fruits or buy unsweetened frozen fruit or fruit canned in its own juice, water, or light syrup.
Ways to increase Fiber:
Instead of: Try using this:
White rice, enriched grains Whole grain, brown rice, wild rice, whole cornmeal (not degermed), whole barley, bulgur, kasha, quinoa, or whole wheat couscous.
All purpose flour Substitute whole wheat flour Pastas, crackers, cookies, cereals Whole grain pastas, crackers, cookies, and cereals.
White bread 100% whole wheat bread and 100% whole grain bread.
Iceberg lettuce Romaine lettuce, endive, and other leafy lettuces, or baby spinach.
Peeled fruit and vegetables Add extra fruits and vegetables, such as adding carrots to spaghetti sauce, leaving apple peels in apple crisp, zucchini bread, etc. Add extra fruits and vegetables to recipes and include the peel when appropriate.
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