|
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 |
