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Did you know that by switching up a few ingredients, you can make foods healthier and cut calories while still enjoying very similar flavors? For example, one 8-ounce cup of whole milk contains about 149 calories and 8 grams of fat. Instead, swap that with skim milk at 86 calories amount and none of the fat. That small modification just saved you 63 calories and 8 grams of fat! Take a look at how many calories you can cut with the following simple ingredient changes to your recipes:
| Original Ingredient |
Approximate Calories/Fat (in grams) in Original |
Substitute Ingredient(s) |
Approximate Calories/Fat (in grams) in Substitute |
Approximate Difference in Calories/Fat (in grams) |
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1 cup oil for baking
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1927 calories, 218g fat
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¼ cup oil, ½ cup applesauce
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532 calories, 55g fat
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1395 calories, 163g fat
|
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1 cup sour cream
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444 calories, 45g fat
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1 cup low-fat yogurt
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154 calories, 4 g fat
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290 calories, 41 g fat
|
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1 cup shortening
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1845 calories, 205g fat
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¾ cup olive oil
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1432 calories, 162g fat
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413 calories, 43g fat
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1 cup heavy cream
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821 calories, 88g fat
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1 cup evaporated skim milk
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200 calories, less than 1g fat
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621 calories, 87g fat
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1 cup cheddar cheese
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455 calories, 37g fat
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1 cup low-fat cheddar cheese
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195 calories, 8g fat
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260 calories, 29g fat
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1 lb 80% lean ground beef
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1152 calories, 91g fat
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1 lb 93% lean ground turkey
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680 calories, 38g fat
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472 calories, 53g fat
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These are just a few examples of easy changes that can have significant impacts on your and your family's diet. Give them a try and enjoy!
Sources:
WebMD- http://www.webmd.com/a-to-z-guides/modify-recipes-for-a-heart-healthy-diet-topic-overview
USDA National Nutrition Database- http://www.nal.usda.gov/fnic/foodcomp/search/
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