CalorieKing.com Staff
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Fat in the diet is essential for good health. However, too much fat can contribute to obesity, heart disease and some cancers. On average, Americans consume around 50 percent more fat than is considered healthy.
When adapting recipes, you can use the same quantity of a low-fat ingredient to replace a high-fat ingredient – and save on calories and fat. You can also prepare and cook foods in ways that reduce fat content.
| Ingredient | Alternative |
|---|---|
| Full-fat milk |
Nonfat milk (save 80 calories, 9.5g fat per cup) |
| Yogurt |
Low-fat or non-fat yogurt |
| Cream |
Low-fat evaporated milk (save 42 calories, 6g fat per Tbsp) |
| Coconut milk/cream | Low-fat coconut milk (save 100 calories, 8.5g fat per 1/2 cup) |
| Sour cream | Reduced-fat sour cream Low-fat natural yogurt Low-fat buttermilk Low-fat ricotta cheese blended with low-fat yogurt |
| Cream cheese | Low-fat ricotta cheese (save 32 calories, 4g fat per Tbsp) Quark cheese |
| Cheddar cheese | Use reduced fat varieties in smaller servings (save 20 calories, 3g fat per 1 oz) Use 1 Tbsp parmesan cheese to replace 1/2 cup cheddar as it has a stronger flavor and you can use less |
| Chicken | Remove the skin Control portion sizes (3.5 oz uncooked per person without bones, 7 oz with bones) |
| Meat | Trim all visible fat Choose lean cuts Control portion sizes (3.5 oz uncooked per person) |
| Bacon | Use turkey bacon (save 252 calories, 24g fat per 2 oz) Use Canadian bacon (save 222 calories, 22g fat per 2 oz) Use 97% fat-free varieties |
| Butter/margarine | Choose low-fat spreads Use applesauce or prune puree in baking to keep cakes moist |
| Oil | Cooking spray (save 143 calories, 16g fat per Tbsp) Use applesauce or prune puree in baking to keep cakes moist |
| Mayonnaise | Low-fat natural yogurt (save 70 calories, 10g fat per 2 fl.oz) Reduced-fat mayonnaise |
It’s not a sin to occasionally enjoy sugary foods. The problem is that Americans consume, on average, around 90 lbs of refined sugar each year, or some 22 teaspoons every day. Only 25 percent is used at home or away. The rest is hidden in processed food products such as soft drinks, candy, cookies, cakes, sauces, canned fruits, ice cream, jelly and breakfast cereals.
On average, sugar contributes an extra 440 calories each day – enough to make the difference between a person being normal or overweight. Reduce sugar in your cooking and save calories!
| Ingredient | Alternative |
|---|---|
| Sugar - white or raw | Calorie-free sugar substitute in liquid or powder form Reduce sugar in recipes by half Use unsweetened applesauce, mashed bananas or other fruits in recipes where appropriate |
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