Instead of modifying your existing recipes, you can also find other recipes that are similar to your recipes but have less fat or sugar and more nutritious ingredients. Another way to control the amount of fats you consume is to reduce the amount of food you eat. Remember: fat should be 30% or less of your overall calorie intake.
To decrease your total fat and calories
Reduce fat in baked products
Reduce the amount of fat in baked products by 1/4 to 1/3. For example, if a cookie, quick bread or muffin recipe calls for 1 cup oil, use 2/3 cup instead. (Do not use this method for yeast breads and pie crusts.)
Use vegetable oil instead of solid fats
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 low fat or non-fat yoghourt instead of sour cream
In baking, use plain low fat or non-fat yoghourt in the same proportion as sour cream and save on saturated fat calories. You can also substitute buttermilk or blended low fat 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 low fat yoghourt = 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
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