Low Fat Food Substitutes

Low Fat Substitutes

Here are some low fat substitute suggestions, to reduce your dietary fat intake.

Full Fat FoodLower Fat Substitution
Hard shortening, lard, or bacon greaseOlive, safflower, corn, sunflower, canola, or soybean oil.
Creamy salad dressings like blue cheeseOil and vinegar, lemon juice, or reduced-calorie dressings.
Fats or oils for frying or sautéingNonstick cooking spray.
Added fat, like oil, butter, margarine, or gravyHerbs and spices, onion, garlic, low- fat broth, or wine.
MayonnaiseSour cream Plain nonfat or low-fat yogurt or nonfat sour cream.
Whole milk, nondairy creamers, half-and-halfSkim (nonfat) or low-fat (1 percent) milk.
Hard full-fat cheesesLower-fat cheeses like part-skim ricotta, low-fat and cream cheese, Jarlsberg, cottage cheese, and Neufchatel.
Full-fat Ice creamNonfat or low-fat frozen yogurt, ice milk, fruit ices, or sherbet.
A whole eggTwo egg whites or 1/4 cup egg substitute.
Fat in baking recipesEqual amounts fruit puree like prune, or applesauce.
Whipping or heavy creamEvaporated skim milk or one part skim milk and one part cream.
FryingBake or roast on a rack, broil, grill, steam, or microwave.

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