Instead of using solid fats such as shortening, lard and butter, use
vegetable oil in your recipes. Types of vegetable oils include corn
oil, canola oil and peanut oil. To substitute liquid oil for solid
fats, use about 1/4 less than the recipe calls for. For example, if
a recipe calls for 1/4 cup shortening or butter (4 tablespoons), use
3 tablespoons oil instead.
Use plain lowfat or nonfat yogurt instead of sour cream
In baking, use plain lowfat or nonfat yogurt in the same proportion
as sour cream and save on saturated fat calories. You can also
substitute buttermilk or blended lowfat cottage cheese. This method
produces a savings of 44 grams of fat!
1 cup sour cream = 495 calories = 48 grams total fat = 30 grams
saturated fat
1 cup lowfat yogurt = 145 calories = 4 grams total fat = 2.3 grams
saturated fat
Use skim or 1% milk instead of whole milk or half and half
Another way to decrease the amount of fat and calories in your
recipes is to use skim milk or 1% milk instead of whole milk or half
and half. For extra richness, try evaporated skim milk. This method
produces a savings of 25 grams of fat!
1 cup half/half = 315 calories = 28 grams total fat = 17.3 grams
saturated fat
1 cup 1% milk = 100 calories = 3 grams total fat = 1.6 grams
saturated fat
To decrease sodium
Use low sodium or unsalted ingredients
To decrease the amount of sodium in your foods, use low sodium or
unsalted ingredients in your recipes. Sodium intake for adults should
be 1,100 - 3,300 mg per day. This equals about 1/2 to 11/2 teaspoons
salt. (Do not omit salt in yeast breads because it controls the
rising action of yeast.)
1 teaspoon salt = 2,130 milligrams sodium
1 teaspoon soda = 820 milligrams sodium
1 teaspoon baking powder = 330 milligrams sodium
To decrease sugar
Reduce sugar in baked goods and desserts
Reduce sugar by 1/4 to 1/3 in baked goods and desserts. Cookies,
quick breads and cakes can be successfully baked this way. Substitute
flour for the omitted sugar. (Do not decrease sugar in yeast breads
because sugar feeds the yeast.)
Increase the use of some spices for flavor
In addition to reducing the amount of sugar in your recipes, you can
increase the use of some spices for flavor. Adding cardamon,
cinnamon, nutmeg or vanilla to your recipes will enhance the
impression of sweetness.
To Increase Fiber
Choose whole grain for part of your ingredients instead of highly
refined products.
Use whole wheat flour, oatmeal and whole cornmeal. Whole wheat flour
can be substituted for up to 1/2 of all purpose flour. For example,
if a recipe calls for 2 cups of flour, try 1 cup all purpose flour
and 1 cup minus 1 tablespoon whole wheat flour.
From: Wanema Flasher at Ohio State University
Human Nutrition and Food Management