Small Ingredient Changes Make a Big Impact

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)

1 cup oil for baking

1927 calories, 218g fat

¼ cup oil, ½ cup applesauce

532 calories, 55g fat

1395 calories, 163g fat

1 cup sour cream

444 calories, 45g fat

1 cup low-fat yogurt

154 calories, 4 g fat

290 calories, 41 g fat

1 cup shortening

1845 calories, 205g fat

¾ cup olive oil

1432 calories, 162g fat

413 calories, 43g fat

1 cup heavy cream

821 calories, 88g fat

1 cup evaporated skim milk

200 calories, less than 1g fat

621 calories, 87g fat

1 cup cheddar cheese

455 calories, 37g fat

1 cup low-fat cheddar cheese

195 calories, 8g fat

260 calories, 29g fat

1 lb 80% lean ground beef

1152 calories, 91g fat

1 lb 93% lean ground turkey

680 calories, 38g fat

472 calories, 53g fat

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!



USDA National Nutrition Database-

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