Low Fat Food Substitutes
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.