You can make substitutions in recipes that make the foods more healthful without sacrificing flavor. Here are some substitution tricks:
- When a recipe calls for fat (butter, margarine, or oil), you can substitute applesauce in a one-to-one ratio. Or you can add a fat (preferably olive or canola oil) but cut the amount in half; you will save 100 calories for every tablespoon of fat you eliminate.
- For sour cream, use nonfat sour cream or nonfat yogurt (or a mixture of the two).
- For mayonnaise, use light or nonfat mayonnaise.
- If cream is called for, use low-fat or nonfat milk or evaporated skim milk. You may need to decrease the amount of milk slightly, depending on the recipe.
- If you are watching the number of eggs you're eating, you can substitute two egg whites for every one egg that is called for. Or you can cut down on the number of whole eggs you would otherwise use by alternating every whole egg with two egg whites.
- When you saute, you can use a nonstick cooking spray. If you are stirfrying, try putting just a little oil in the pan and then adding other liquids such as water, broth, tomato juice, fruit juice, or wine for added moisture.
- If cheese is in the recipe, use low-fat or nonfat cheese or select a cheese with 5 or fewer grams of fat per ounce. If you want the flavor of the real thing but not all the extra fat and calories, use only half the amount of cheese called for.