Low
Fat Cooking Substitutions
| Instead of this ingredient | Amount | Saturated Fat | Use this ingredient | Saturated Fat |
| Butter | 1 Tablespoon | 7.5 grams | Vegetable Oil, broth | 0 grams |
| Cream | 2 Tablespoons | 7 grams | Evaporatede skim milk or fat free half and half | 0 grams |
| Cream Cheese | 2 Tablespoons | 6.5 grams | Light cream cheese or fat free cream cheese | 3.5 grams/0 grams |
| Egg Nog | 1/2 cup | 5.5 grams | Fat Free Egg Nog | 0 grams |
| Half and half | 2 Tablespoons | 2 grams | Fat Free Half and Half | 0 grams |
| Ice Cream | 1/2 cup | 6 grams | Frozen Yogurt | 1.5 grams |
| Sour Cream | 2 Tablespoons | 3 grams | Fat Free Sour Cream | 0 grams |
| Whipped Cream | 2 Tablespoons | 3 grams | Fat Free Whipped Cream | 0 grams |
| Whole Milk | 1 cup | 5 grams | Skim Milk | 0 grams |
| Bacon | 3 slices | 3 grams | Turkey Bacon | 1.5 grams |
| Gravy | 1/4 cup | 14 grams | Defatted gravy | 1.0 grams |
| Beef, prime rib | 3 ounces | 12 grams | Beef tenderloin, fat skimmed | 3 grams |
| Beef, T-bone | 3 ounces | 7 grams | Beef tenderloin, fat skimmed | 3 grams |
| Turkey, dark with skin | 3 ounces | 7 grams | Turkey breast, no skin | 0.7 ounces |
| Sausage | 3 ounces | 9 grams | Vegetarian Sausage | 0.5 grams |
| Coconut | 1 ounce | 6.5 grams | Toasted pecans or almonds | 1.5 grams |
| Hydrogenated shortening | 1 Tablespoon | 3+ grams | Vegetable oil or trans-free margarine | 0 -2 grams |
| Whole eggs | 2 | 3 grams | Egg white or non-fat egg substitute | 0 |
This page was created by Ivy Reid,
Family and Consumer Sciences Agent
North Carolina Cooperative Extension, Craven County Center, April 2003
Information taken from 2001 issue of Food & Health Communications, Inc. (www.foodand health.com)
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