Dietary Substitutions

Cooking Resources

Dietary Substitutions
and New Year's Resolutions

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.

Recipes

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.

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This page created January 1999

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This page modified October 2006

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