Foods to Substitute With
Instead of: | Do This: |
|---|---|
| whole or 2 percent milk, and cream | use 1 percent or skim milk |
| fried foods | eat baked, steamed, boiled, broiled, or microwaved foods |
| lard, butter, palm, and coconut oils | cook with unsaturated vegetable oils, such as corn, olive, canola, safflower, sesame, soybean, sunflower, or peanut |
| fatty cuts of meat, such as prime rib | eat lean cuts of meat or cut off the fatty parts |
| one whole egg in recipes | use two egg whites |
| sour cream and mayonnaise | use plain low-fat yogurt, low-fat cottage cheese, or low-fat or “light” sour cream |
| sauces, butter, and salt | season vegetables with herbs and spices |
| regular hard and processed cheeses | eat low-fat, low-sodium cheeses |
| salted potato chips and other snacks | choose low-fat, unsalted tortilla and potato chips and unsalted pretzels and popcorn |
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