| Instead of: | Choose: |
|---|---|
| 1 cup shortening or lard | ¾ cup canola or olive oil |
| 1 cup oil (baking) | ¼ cup oil and ½ cup applesauce |
| 1 cup whole milk | 1 cup nonfat milk |
| 1 cup heavy cream | 1 cup evaporated skim milk |
| 1 cup sour cream | 1 cup low-fat or nonfat yogurt or sour cream |
| 1 cup cheddar cheese | 1 cup low-fat cheddar cheese |
| 8 oz cream cheese | 8 oz light cream cheese |
| 4 oz skim ricotta and 4 oz tofu blended | |
| 1 can cream of chicken soup | 1 can low-fat cream soup |
| 1 lb ground beef | 1 lb ground turkey or 1 lb diet lean ground beef (93% fat-free) |
| 6 oz tuna in oil | 6 oz tuna in water |
| 2 eggs | 4 egg whites or an equal amount of egg substitute |
| 1 cup chocolate chips | ½ cup chocolate chips |
To eat less fat, salt, and cholesterol, use the following tips while you cook.
