Source: The American Dietetic Association’s Complete Food &
Nutrition Guide
by Roberta Larson Duyff, MS, RD, CFCS
| Ingredient | Substitute |
|---|---|
| Bacon | Canadian bacon
Lean ham |
| Butter, lard, and other saturated fat (coconut oil, palm oil) |
Soft tub margarine (first ingredient on food label listed as liquid vegetable oil)* Corn, cottonseed, olive, rapeseed (canola), safflower, *(When cooking, it is better not to substitute reduced-fat |
| Chocolate | 1 ounce baking chocolate = 3 T. cocoa powder and 1 T. oil |
| Cream | Evaporated skim milk |
| Cream soup | Defatted broths
Broth-based or skim milk-based soups |
| Full-fat cheese | Low-fat, skim-milk cheese Cheese with less than 5 grams of fat per ounce Fat-free cheese |
| Ground beef | Extra lean ground beef Lean ground turkey or chicken |
| Ice cream | Low-fat or nonfat ice cream Frozen low-fat or nonfat yogurt Frozen fruit juice products Sorbet |
| Mayonnaise | Low-fat or fat-free mayonnaise Whipped salad dressing Plain low-fat yogurt combined with low-fat cottage cheese |
| Nuts | Dried fruit such as raisins, chopped dried apricots or dried cranberries |
| Ricotta cheese | Low-fat or fat-free cottage cheese Nonfat or low-fat ricotta cheese |
| Salad dressing | Low-calorie commercial dressings Homemade dressing made with unsaturated oils, water, and |
| Sausage | Lean ground turkey 95% fat-free sausage |
| Sour cream | Plain low-fat yogurt 1/2 C. cottage cheese blended with 1-1/2 teaspoon lemon juice Fat-free sour cream |
| Whipped cream | Chilled, whipped evaporated skim milk Nondairy whipped topping made from polyunsaturated fat |
| Whole egg | Two egg whites
1/4 C. cholesterol-free liquid egg product 1 egg white plus 2 teaspoon oil One egg yolk = One egg white One egg (as thickener) = 1 T. flour |
| Whole milk (as a beverage or in recipes) |
Skim, 1 percent or 2 percent milk |