top
21Day Fix Series Real Time Workouts
Get Free Online Coaching from Coach Rich Dafter
21 Day Fix Sample Real Time Workout

Free 21 Day Fix Sample Workout

Free Coaching

Best Deal

Save $50-$115.00

Free Coaching

Stream Workouts

Superfood Nutrition

Diet & Weight Loss

Shop Fitness

Shop Health

Shop Running

Shop Polar

Visit My Blog

Contact

Home

Knowledge Base

Adapting Recipes To A Low Fat Lifestyle

by Ronda Gates - author of Smart Eating

The media reports Americans are weary and wary of recommendations to eat in a more healthy way. I believe most hear, "eliminate the fat and sugar in the diet" when, in fact,  the recommendation is to reduce it.

Small changes in your cooking habits can make a significant difference in your total fat, sugar and fiber intake. For example, you can cut the oil in most recipes to 1/2 the original amount without changing the taste. Using mustard on a sandwich instead of mayonnaise will save you about 88 calories of fat per tablespoon.

Substituting 1 cup of non fat yogurt for sour cream in a salad dressing base saves 700 fat calories! To find your own successes combine a dash of imagination and creativity with ingredients.  See the list below.


INSTEAD OF USING SUBSTITUTE
Bacon Canadian bacon, turkey based sausage
Beef broth Vegetable stocks
Beef Frank Chicken or Turkey frank
Bologna/Frankfurter/Sausage Chicken/Turkey/Lean, thinly-sliced beef
Brownie 2 vanilla wafers
Butter on toast Apple butter, preserves
Butter on vegetables Molly McButter, Yogurt sauces, spices/herbs
Cakes w/frosting Angel food cake w/fresh fruit
Canned fruits Canned in own juice, fresh fruits
Catsup Tomato sauce
Cheesecake Cheesecake made w/low fat cream cheese
Chicken w breast/skin Chicken w/o breast/skin (4 grams)
Corn chips Make your own tortilla chips
Cream based soups Tomato based soups
Cream Cheese Non fat cream cheese product, low/non fat yogurt
Cream Skim milk or evaporated skim milk
Creamed cottage cheese Low fat cottage cheese
Creamed vegetables Seasoned vegetables
Eggs Egg substitute, more whites, less yolks
French Toast Pancake
Fried foods Baked or broiled foods
Frozen custard Frozen yogurt
Fudge Toping Chocolate syrup, Vashon products
Glazed donut Cake donut
Ground beef Extra-lean ground beef
Hot fudge sundae Frozen lowfat yogurt with fruit
Ice Cream Ice Milk
Ice Cream Ice milk, Non fat frozen yogurt
Jams & Syrups Unsweetened berries
Mayonnaise Reduced fat mayonnaise, Low fat yogurt, buttermilk
Mayonnaise Light & Lively, Fat free mayonnaise "products"
Nuts as snacks Pretzels, Plain popcorn w low fat seasonings
Oil for sautéing Water
Oil in quick breads Fruit juice or nectar or sparkling water
Oreos/Chocolate chip cookies Animal crackers, vanilla wafers, graham crk
Pan Drippings Bouillon
Peanuts Water chestnuts
Pecan pie Custard pie
Pie crusts Crushed bran chex, shredded wheat, whole wheat cracker
Pie crusts for quiches Cooked brown rice brushed w/egg white
Popcorn in oil Low fat popcorn; Popcorn popped in air
Potato chips Popcorn Light in fat substitutes/Pretzels
Ramen Pork Noodles Chicken Noodle Soup (6 grams)
Refined flour Whole wheat flour
Regular salad dressing Reduce calorie/non fat dressings/Lemon juice
Ritz crackers, Waverly crackers Whole grain crackers
Salt Herbs & Spices
Snickers Bar Three Musketeers Bar (5 gms)
Sour Cream Nonfat and low fat yogurt, non fat - low fat cottage cheese
Sour Cream non fat sour cream, mock sour cream
Sugar or honey Apple or pineapple juice, boiled down to syrup
Sugared cereals Puffed wheat, rice, Cheerios & higher fiber cereals
Tang Fresh orange or juice
Typical ice cream bar frozen fruit juice bar
Whipped cream Whipped chilled evaporated skim milk
White rice Brown rice, wild rice
Whole milk 2% milk, 1% milk, Skim milk

For more information we recommend you get Rondas book Smart Eating. If you have questions for Ronda you may e-mail her at HZRGates@aol.com

back to top

Offers and Opportunities

Save Between $50.00 and $200.00 with a Fitness and Nutrition Bundle
Team Beachbody Challenge Packs

Save $12.00 on Superfood Dense Shakeology on Home Direct with $2.00 Shipping!
Superfood Dense Shakeology

Find out How to Lose Weight Without Exercise with 2B Mindset
Bethany's 2B Mindset Results

Join My Team and Get Complete Support Running Your Own Fitness and Health Business
Become a Team Beachbody Coach

Sign Up for Your Best Deal on Beachbody On Demand Streaming Workouts or Get the 14 Day Free Trial
Beachbody On Demand 14 Day Free Trial

On
Facebook
On
Twitter
On
Instagram
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram

Team Beachbody Coach Rich Dafter

Hi, I'm Rich Dafter - full time dad, life-long runner, Team Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been able to raise my kids working from home by helping people get healthier, fitter and have better quality of life as a full-time Team Beachbody Coach since 2007. more...

Family owned and operated since 1995
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals.
Click here to learn more about Team Beachbody Coach Rich Dafter.


© 2019 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home