Whole Egg Substitutes
Two egg whites
1/4 cup cholesterol-free liquid egg product
1 egg white plus 2 teaspoons oil
One egg yolk = One egg white
One egg (as thickener) = 1 tablespoon flour
Mayonnaise & Salad Dressing Substitutes
Low-fat or fat-free mayonnaise
Whipped salad dressing
Plain low-fat yogurt combined with low-fat cottage cheese
Salad dressing substitutes:
Low-calorie commercial dressings
Homemade dressing made with unsaturated oils, water, and vinegar or lemon juice
Nut Substitutes Dried fruit such as raisins,
chopped dried apricots or dried cranberries
Butter, Lard, and Other Saturated Fat (coconut
oil, palm oil) Substitutes
Soft tub margarine (first
ingredient on food label listed as liquid vegetable oil)*
Corn, cottonseed, olive, rapeseed (canola), safflower, sesame, soybean or
sunflower oil
Note:
*When cooking, it is better not to substitute reduced-fat margarine or corn oil
spreads for regular butter and margarine unless a recipe has been specifically
developed for their use. Their increased water content can make a substantial
difference in the food's taste, appearance and texture.
Simple Low Calorie/Fat Substitutions
Here are a few suggestions for
simple changes you can make in your daily diet that can add up to big savings
around your waistline. Take little steps. If you can't imagine coffee without
cream, try it with less, or use half cream and half milk.
Remember: Every little bit helps!
In your coffee: Instead of: Two teaspoons sugar (30 calories) Try: Two teaspoons sugar-free sweetener (0 calories)
Instead of: Two tablespoons half-and-half (40 calories) Try: Two tablespoons reduced-fat milk (15 calories)
On a sandwich: Instead of: One tablespoon mayonnaise (100 calories) Try: One tablespoon low-fat mayonnaise (50 calories) Or: One tablespoon mustard
(15 calories)
On a bagel: Instead of: 2-teaspoons butter (72 calories) or 2-teaspoons
stick margarine (66 calories) Try: Two teaspoons cream cheese (33 calories) Or: Two teaspoons nonfat cream cheese (25 calories) Or: Two teaspoons all-fruit jam (35 calories)
On a salad: Instead of: One tablespoon creamy dressing (80 calories) Try: One tablespoon vinaigrette dressing (40 calories) Or: One tablespoon fat-free dressing (10 calories)
Sweet snacks: Instead of: One candy bar (150 calories per ounce) Try: One granola bar (110 calories per ounce) Or: One banana (26 calories per ounce)
Salty snacks: Instead of: potato chips (140 calories per ounce) Try: Baked chips or pretzels (110 calories per ounce) Or: unbuttered popcorn (80 calories per ounce)
Note:
Calorie amounts of items are based on averages and not meant to apply to or
indicate any specific brands.
