Cut Calories and Fat, Not Flavor

Most of your favorite recipes can be easily changed to increase the vegetables, fruits, and fiber, and lower the sugar, saturated fat, and calories.

Ask yourself: "Can I reduce or replace oil? Can I use low-fat milk instead of cream?" Try the strategies below to limit fat, then read on for healthful foods that can substitute for rich ingredients and snacks.

• Fats like oil, butter, or margarine can usually be cut by one-third to one-half in recipes. Try a small cut-back at first, then increasingly cut back little by little.
• To replace some moisture and flavor loss when fat is reduced, make up the difference with broth, non-fat milk, fruit juice, and extra herbs, spices, and vegetables.
• For a moist baked product when fat is reduced, add dried fruits or applesauce.
• Substitute reduced-fat dairy products, like milk and cheese, for those higher in saturated fats and calories.
• Use only small amounts of high-calorie foods like avocados, coconut, cheese, and nuts.

Fool your taste buds with healthy substitutions

Try making a few simple ingredient changes to cut the extra sugar, fat, and calories in many recipes – without changing the taste you love! These substitutions allow you to enjoy great flavor and eat healthier.