We all know we need to eat low fat to keep healthy and to keep our weight down but it is hard to change the way we have always cooked. Here are some ideas to help you cook lower fat foods that are good for you and your family.
These exchanges will save you calories and help you lose pounds.
- Instead Of: 1 cup butter in baking; Use This: 1/2 cup butter and 1/2 cup apple sauce
- Instead Of: 8 oz. cream cheese; Use This: 8 oz. low fat yogurt
- Instead Of: 1 cup creme franche; Use This: 1 cup low fat yogurt cheese
- Instead Of: 1 cup heavy cream (not for whipping); Use This: 2 tbsp cornstarch or 1 tbsp flour whisked in one cup milk
- Instead Of: 1 cup sour cream; Use This: 1 cup low fat cottage cheese and 2 tbsp skim milk + 1 tbsp lemon juice
- Instead Of: 1 cup oil for saute; Use This: 4 cups stock, fruit juice, or wine and saute until liquid evaporates
- Instead Of: 1 cup fat for basting; Use This: 1 cup stock or juice
- Instead Of: 1 egg; Use This: 1 egg white
The following vegetable provides 5 grams carbohydrates and 2 grams protein , or 25 calories per serving. One serving equals 1/2 cup
- Asparagus
- Spinach
- Turnips
- Beans green or yellow
- Mushrooms
- Bean Sprouts
- Okra
- Beets
- Broccoli
- Onions
- Brussel sprouts
- Peppers
- Radishes
- Cabbage
- Rutabagas
- Carrots
- Celery
- Cucumbers
- cauliflower
- Sauerkraut
- Eggplant
- Summer Squash
- Tomatoes
- Zucchini
- Collard
- Turnip Greens
- Chard
- Kale
- Mustard greens
- Vegetable Juice
The following fruits contain 10 grams of carbohydrates, and 40 calories
- Apples. 1 small
- Apple juice or cider 1/3 cup
- Applesauce 1/2 cup
- Watermelon 1 cup
- Grapes 12
- Mandarin orange 3/4 cup
- Papaya 3/4 cup
- Mango 1/2 small
- Pear 1 medium
- Plums 2 medium
- Prunes 2 medium
- Persimmon 1 medium
- Raisins 2 Tbsp.
- Pineapple 1/2 cup
- Nectarine 1 small
- Tangerine 1 large
- Orange 1 small
- Honeydew melon 1/8
- Peach 1 medium
- Blackberries 1/2 cup
- Strawberries 1 1/2 cup
- Blueberries 1 cup
- Raspberries 1/2 cup
- Grapefruit 1 small
- Figs 1 large
- Cherries 10
- Orange juice 1/2 cup
- Dates 2
If you add fats and sugar, you will bring the calorie and fat count up. A few things to use for flavor on your fruits are cinnamon and nutmeg, or a sprinkle of artificial sugar, and lower or no fat salad dressings on your vegetables, Salsa is also good, as is mustard and hot pepper. If you must have fat, try a small drizzle of olive oil. There are herbs such as parsley, basil, oregano, rosemary and thyme. You can try them and see which is to your taste.
Happy low fat eating and I hope you lose all the weight you need to feel well and healthy.
