Low Fat Ingredient Substitutions

Some consumers today are health conscious and most of them prefer low fat or foods having low fat ingredients. Some basic ingredients don't have, so they're looking for a substitution available in the market.

Here are the lists of needed ingredient and their low fat substitutes:

FATS & OILS

Butter and/or Margarine
Reduce-calorie margarine or margarine made with safflower, soybean, corn, canola, or peanut oil; reduced-calorie stick margarine in baked products

Mayonnaise
Nonfat, reduced-calorie, or low-fat mayonnaise

Oil
Safflower, soybean, corn, canola, or peanut oil in reduced amount

Salad Dressing
Nonfat or oil-free dressing

Shortening
Soybean, corn, canola, or peanut oil in amount reduced by one-third

DAIRY PRODUCTS

Sour Cream
Low-fat or nonfat sour cream; low-fat or nonfat yogurt

Whipping Cream
Chilled evaporated skimmed milk

American, Cheddar, Colby, Edam, Swiss
Cheeses with 5 grams of fat or less per ounce like reduced-fat and part-skim cheeses

Cottage Cheese
Nonfat or 1% low-fat cottage cheese

Cream Cheese
Nonfat or light process cream cheese; Neufchatel cheese

Ricotta Cheese
Nonfat, light, or part-skim ricotta cheese

Milk, Whole or 2%
Skim milk; 1/2% milk; 1% milk

Ice Cream
Nonfat or low-fat frozen yogurt; nonfat or low-fat ice cream; sherbet; sorbet

MEATS, POULTRY & EGGS

Bacon
Canadian bacon; turkey bacon; lean ham

Beef, Veal, Lamb, Pork
Chicken, turkey, or lean cuts of meat trimmed of all visible fat

Ground Beef
Extra-lean or ultra lean ground beef; ground turkey

Luncheon Meat
Skinned, sliced turkey or chicken breast; lean ham; lean roast beef

Poultry
Skinned poultry

Tuna Packed In Oil
Tuna packed in water

Turkey, Self Basting
Turkey basted with fat-free broth

Egg, Whole
2 egg whites or 1/4 cup fat-free egg substitute

MISCELLANEOUS

Fudge Sauce
Fat-free fudge sauce or chocolate syrup

Nuts
One-third to one-half less, toasted

Soups, Canned
99% fat-free or reduced-fat, reduced-sodium condensed cream soups

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