Low Fat Substitutes
Here are some low fat substitute suggestions,
to reduce your dietary fat intake.
| Full Fat Food |
Lower Fat Substitution |
| Hard shortening, lard, or bacon grease |
Olive, safflower, corn, sunflower, canola, or soybean
oil. |
| Creamy salad dressings like blue cheese |
Oil and vinegar, lemon juice, or reduced-calorie dressings. |
| Fats or oils for frying or sautéing |
Nonstick cooking spray. |
| Added fat, like oil, butter, margarine, or gravy |
Herbs and spices, onion, garlic, low- fat broth, or
wine. |
| Mayonnaise |
Sour cream Plain nonfat or low-fat yogurt or nonfat
sour cream. |
| Whole milk, nondairy creamers, half-and-half |
Skim (nonfat) or low-fat (1 percent) milk. |
| Hard full-fat cheeses |
Lower-fat cheeses like part-skim ricotta, low-fat and
cream cheese, Jarlsberg, cottage cheese, and Neufchatel. |
| Full-fat Ice cream |
Nonfat or low-fat frozen yogurt, ice milk, fruit ices,
or sherbet. |
| A whole egg |
Two egg whites or 1/4 cup egg substitute. |
| Fat in baking recipes |
Equal amounts fruit puree like prune, or applesauce. |
| Whipping or heavy cream |
Evaporated skim milk or one part skim milk and one part
cream. |
| Frying |
Bake or roast on a rack, broil, grill, steam, or microwave. |
Weight Loss Advice
For healthy weight control, choose a diet that follows the Food Pyramid
Guidelines and offers diet support, exercise advice and "brilliant"
weight loss motivation.
Choose Anne
Collins Weight Loss Program
|
