You don't have to abandon all your favorite recipes to eat healthier. Several small modifications to your current recipes can often greatly lower the fat, saturated fat, cholesterol, and/or calories in your diet.
These small changes in your current recipes can make a big difference in your intake of fat and calories without significantly affecting the taste or enjoyment of your favorite meals. Some suggestions for making heart-healthy substitutions in your recipes are given below.
|1 cup shortening or lard||¾ cup canola or olive oil|
|1 cup oil (baking)||¼ cup oil and ½ cup applesauce|
|1 cup whole milk||1 cup fat-free milk|
|1 cup heavy cream||1 cup evaporated skim milk|
|1 cup sour cream||1 cup low-fat or fat-free yogurt or sour cream|
|1 cup cheddar cheese||1 cup low-fat cheddar cheese|
|8 oz cream cheese||8 oz light cream cheese|
|4 oz skim ricotta and 4 oz tofu blended|
|1 can cream of chicken soup||1 can low-fat cream soup|
|1 lb ground beef||1 lb ground turkey or 1 lb diet lean ground beef (93% fat-free)|
|6 oz tuna in oil||6 oz tuna in water|
|2 eggs||4 egg whites or an equal amount of egg substitute|
|1 cup chocolate chips||½ cup chocolate chips|
To eat less fat, salt, and cholesterol, use the following tips while you cook.
|Frying your food||Baking, broiling, steaming, poaching, or grilling your food|
|Eating convenience foods (canned soups, TV dinners, frozen pizza)||Eating fresh fish, meats, fruits, and vegetables. Or look for low-salt convenience foods and make a balanced meal by adding a fruit, a vegetable, and low-fat or fat-free milk.|
|Using butter or other fats high in saturated fat||Using products low in saturated fat, such as olive oil, vegetable oil, canola oil, or chicken broth|
|Using salt, soy sauce, or barbecue sauce||Using herbs, spices, or lemon|
|Eating all of the meat product||Eating a 2 oz to 3 oz serving of meat (which is about the size of a deck of cards). Trim fat from meat, and remove skin from chicken.|
|Eating egg yolks||Eating egg whites or egg substitutes|
More tips for reducing fat in recipes
Other Works Consulted
- American Heart Association (2006). Diet and lifestyle recommendations revision 2006. Circulation, 114(1): 82–96. [Erratum in Circulation, 114(1): e27.]
|Primary Medical Reviewer||Rakesh K. Pai, MD, FACC - Cardiology, Electrophysiology|
|Specialist Medical Reviewer||Colleen Gobert, PhD, RD - Registered Dietitian|
|Last Revised||September 1, 2012|
Last Revised: September 1, 2012
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