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Healthy Living

More Taste + Less Fat = 16 Easy Substitutions

by Kim Droze

Cooking...

Instead of... 1 cup whole milk
Use... 1 cup skim milk
Savings... 90 calories, 10g fat

Instead of... 1 cup heavy cream
Use... 1 cup evaporated skim milk
Savings... 783 calories, 87g fat

Instead of... 1 cup sour cream
Use... 1 cup fat-free sour cream
Savings... 432 calories, 48g fat

Instead of... 8 oz. cream cheese
Use... 8 oz. light cream cheese
Savings...351 calories, 39g fat

Instead of... 2 oz. oil
Use... cooking spray
Savings... 540 calories, 60g fat

Instead of... 1 oz. oil
Use... 1 tsp. oil
Savings... 225 calories, 25g fat

Instead of...1 pint mayonnaise
Use...1 pint plain nonfat yogurt
Savings...3,168 calories, 352g fat

Instead of... 6 whole eggs
Use... 12 egg whites
Savings... 324 calories, 36g fat

Instead of... 1 pint sour cream
Use... 1 pint plain nonfat yogurt or nonfat sour cream
Savings... 803 calories, 89g fat

 

Instead of... 4 oz. cheddar cheese
Use... 4 oz. reduced-fat cheddar cheese
Savings... 225 calories, 25g fat

Instead of... 8 oz. cream cheese
Use... 8 oz. fat-free cream cheese
Savings... 711 calories, 79g fat

Instead of... 1 lb. ground beef (80 percent lean)
Use... 1 lb. ground turkey breast
Savings... 819 calories, 91g fat

Snacking...

Instead of... Snickers bar
Enjoy... Crisp apple, mozzarella string cheese
Savings... 165 calories, 10g fat

Instead of... 60 Ruffles potato chips
Enjoy... 24 Baked Lays potato crisps, 1 oz. part-skim cheddar cheese
Savings... 260 calories, 29g fat

Instead of... 1 jelly doughnut
Enjoy... 1/2 whole-grain bagel with 2 Tbsp. light cream cheese, 1 tsp. fruit jam
Savings... 79 calories, 5g fat

Instead of... Wendy’s medium Frosty
Enjoy... 1/2 cup vanilla yogurt and fresh berries sprinkled with 1/4 cup low-fat granola
Savings...235 calories, 10g fat

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