low fat substitute

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.