What are some substitutes for fat in cooking?

We need some fat in our diet, but all types of fat are high in calories. Saturated fats (found in meat and dairy products) and trans fats (in packaged baked goods) also raise blood cholesterol, which increases the risk of heart disease. Here are some substitutions for fats in cooking that provide similar eating pleasure:

• Use low-fat yogurt, nonfat half-and-half or evaporated skim milk instead of whole milk or cream versions of those products.
• Use healthy monounsaturated and polyunsaturated fats, such as olive oil, canola oil and corn oil for cooking, baking and eating.
• Puréed fruits such as pumpkin, applesauce, bananas and prunes are excellent fat substitutes in baking. Use a can of pumpkin in a box of cake mix, with no added egg or oil, to make mini-muffins. They'll be very moist and you'll get the beta-carotene from the pumpkin.
• To make soup with a creamy texture without adding heavy cream or butter, purée an assortment of vegetables, then add a little broth.