|
Ingredient
|
Substitute
|
|
Bacon |
Canadian bacon
Lean ham
|
|
Butter, lard, and other saturated
fat (coconut oil, palm oil) |
Soft tub margarine (first ingredient
on food label listed as liquid vegetable
oil)*
Corn, cottonseed, olive, rapeseed
(canola), safflower, sesame, soybean
or sunflower oil
*(When cooking, it is better
not to substitute reduced-fat margarine
or corn oil spreads for regular
butter and margarine unless a recipe
has been specifically developed
for their use. Their increased water
content can make a substantial difference
in the food's taste, appearance
and texture).
|
|
Chocolate |
1 oz. baking chocolate = 3 T. cocoa
powder and 1 T. oil |
|
Cream |
Evaporated skim milk |
|
Cream soup |
Defatted broths
Broth-based or skim milk-based
soups
|
|
Full-fat cheese |
Low-fat, skim-milk cheese
Cheese with less than 5 grams
of fat per ounce
Fat-free cheese
|
|
Ground beef |
Extra lean ground beef
Lean ground turkey or chicken
|
|
Ice cream |
Low-fat or nonfat ice cream
Frozen low-fat or nonfat yogurt
Frozen fruit juice products
Sorbet
|
|
Mayonnaise |
Low-fat or fat-free mayonnaise
Whipped salad dressing
Plain low-fat yogurt combined
with low-fat cottage cheese
|
|
Nuts |
Dried fruit such as raisins, chopped
dried apricots or dried cranberries |
|
Ricotta cheese |
Low-fat or fat-free cottage cheese
Nonfat or low-fat ricotta cheese
|
|
Salad dressing |
Low-calorie commercial dressings
Homemade dressing made with unsaturated
oils, water, and vinegar or lemon
juice
|
|
Sausage |
Lean ground turkey
95% fat-free sausage
|
|
Sour cream |
Plain low-fat yogurt
1/2 C. cottage cheese blended
with 1 1/2 tsp. lemon juice
Fat-free sour cream
|
|
Whipped cream |
Chilled, whipped evaporated skim
milk
Nondairy whipped topping made
from polyunsaturated fat
|
|
Whole egg |
Two
egg whites
1/4 C. cholesterol-free liquid
egg product
1 egg white plus 2 tsp. oil
One egg yolk = One egg white
One egg (as thickener) = 1 T.
flour
|
|
Whole milk (as a beverage or in
recipes) |
Skim,
1 percent or 2 percent milk |
