
By Traci Kaufman, R.D.
When the holiday season ends, dieting becomes a popular pastime. One way to lower fat intake is to review your favorite family recipes and to make substitutions that will be healthier and yet taste good. No matter how rigorous one's diet has to be, there are plenty of traditional foods that can be enjoyed by modifying the way it is prepared.
The following chart shows you how you can make healthy New Year substitutions.
| Ingredient | Amount of Fat (grams) | Substitution | Substituted Amount of Fat |
| 1 oz hard cheese | 9 |
1 oz low fat cheese 2 T grated Parmesan cheese 1 oz low fat processed cheese |
5 3 2 |
| 1 whole egg | 6 |
1/4 cup egg substitute 2 egg whites |
0 0 |
| 1 cup whole milk | 9 |
1 cup 2 % milk 1 cup 1 % milk 1 cup nonfat milk |
5 3 0 |
| 1 cup sour cream | 48 |
1 cup reduced-fat sour cream 1 cup low-fat cottage cheese |
16 4 |
| 1 cup regular mayonnaise | 175 | 1/2 cup low-fat plain yogurt & 1/2 cup reduced fat mayonnaise | 33 |
| 1 cup whole milk ricotta cheese | 32 |
1 cup part skim ricotta 1 cup regular cottage cheese 1 cup low-fat cottage cheese |
20 10 4 |
| 1 cup heavy cream | 88 |
1 cup half & half 1 cup evaporated whole milk 1 cup evaporated skim milk |
27 19 1 |
| 1 cup regular ice cream | 14 |
1 cup ice milk 1 cup sherbet 1 cup nonfat frozen yogurt |
6 4 0 |
| 1 oz cream cheese | 10 |
1 oz reduced fat cream cheese 2 T purred low fat cream cheese |
5 1 |
| 1 oz chocolate | 15 | 3 T cocoa powder with 2 T diet, tub margarine | 5 |
In the following recipes, substitutions have been made to cut the fat intake without compromising the flavor.
Traci Kaufman, Registered Dietitian, received her bachelor's degree in dietetics and nutrition from the University of Wisconsin-Madison. She has worked as a clinical nutritionist at UCI Medical Center-Irvine in Orange California, and served as team nutritionist for the Los Angeles Rams. Traci is an active member of the American Dietetic Association and two Dietetic Practice Groups: Sports, Cardiovascular, and Wellness Nutritionist (SCAN), and Dietitians in General Clinical Practice. Traci resides in Southern California.
Diet Site Archive
This page created January 1999
This page modified October 2006

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