Ingredient Substitutions for Weight-loss
Cut Fat from Diet and Lose Pounds With Food Exchanges
Oct 5, 2009
There is no need to feel guilty about eating sweet treats and more with these tasty food substitutions. Eating better does not have to mean deprivation.
Want to eat those favorite foods but always feel guilty afterwards? Now many of those fattening foods can be healthier with some simple substitutions. See below for some healthy food exchanges, without feeling deprived or that something is missing. Dieting never tasted so good.
Food Exchanges
- One whole egg = two egg whites, or one-quarter cup egg substitutes, or one egg white plus one teaspoon of oil
- one cup butter, shortening, or lard = two-thirds cup of oil, or fat-free oil and shortening replacement for baking (such as Smucker's Baking Healthy or Sunsweet Light Bake)
- salt = equal amount light salt
- one cup sugar = one teaspoon Stevia, or eight teaspoons Sweet 'N Low, or twenty-four packets Splenda
- brown sugar = equal amount brown sugar twin
- oil = equal amount fruit puree or applesauce
- one cup whole milk = one cup skim milk, or one cup reconstituted nonfat dry milk
- one cup light cream = one cup evaporated skim milk, or three tablespoons oil plus skim milk to equal one cup
- one cup heavy cream = one cup evaporated skim milk, or two-thirds cup skim milk plus one-third cup oil
- one cup sour cream = one cup plain fat-free yogurt (add one tablespoon flour per cup yogurt in cooked recipes), or one cup low-fat sour cream, or one cup fat-free sour cream
- mayonnaise = fat-free yogurt blended with lemon and vinegar and spices in tuna or chicken salad, or fat-free mayonnaise
- one tablespoon salad dressing = one tablespoon fat-free salad dressing
- one ounce baking chocolate = three tablespoons powdered cocoa plus one tablespoon oil
- condensed cream soup = Healthy Choice cream soup
- creamed cottage cheese = low-fat (1%) cottage cheese
- cottage cheese = fat-free cottage cheese
- ricotta cheese = low-fat ricotta cheese, or fat-free cottage cheese
- cheddar, colby, and American cheese = reduced-fat varieties with less than five grams of fat per ounce
- Swiss cheese = part-skim milk mozzarella cheese
- ice cream = sherbet, sorbet, low-fat frozen yogurt, low-fat ice cream
- regular ground beef (70% lean) = extra lean ground beef, or ground round, or ground turkey or chicken
- fat for sauteing or broiling = use half the amount of fat, or saute in fat-free stock or water, or use vegetable oil pan sprays (such as Pam)
- tuna (oil-packed) = water-packed tuna
- butter = light butter, or Butter Buds
- coffee creamer = skim milk, or low-fat milk, or powdered non-fat milk, or fat-free non-dairy creamer, or sugar-free non-dairy creamer
- white cream sauce = light tomato sauce
Eating Better Does Not Have to Mean Deprivation
With just a small tweak here and there, anyone can make his or her food healthier, while still delicious. Taste should not have to be sacrificed for the sake of a diet or weight-loss program. There is no need to avoid those sweet treats, because now a person can snack away without the guilt or the weight-gain.
The copyright of the article Ingredient Substitutions for Weight-loss in Healthy Cooking is owned by Kimi Bynum. Permission to republish Ingredient Substitutions for Weight-loss in print or online must be granted by the author in writing.
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