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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

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