Low Fat Cooking Tips

Several years ago fat-free & sugar-free products hit the shelves. Interestingly enough, people GAINED weight! This caused a lot of confusion for people and people started to think that these so-called "healthier" products were just as bad or even worse than the original versions. So, here's what happened:

Many people starting using and eating the fat-free and sugar-free products while forgetting that there's still calories in most of those foods, and they started eating more and larger portions than the original version. Hence, the weight gain. Mystery solved.

These products ARE useful in controlling weight when the portion sizes stay the same, and they do not make you fat. Overconsumption of calories make you fat, so correct intake is important no matter what.

Fat-free products have come a long way since they were first released and the taste has improved a lot. So if it's been awhile since you gave them a try, you might try them again. Mayonnaise, yogurt, and sour cream has really made progress and taste quite good. Fat-free milk varies according to brand, so you might have to try a few to find one you like. Fat free butters are made out of soy and can be great on muffins & pancakes, but don't substitute well in baking. Fat free cream cheese.... well, they still have work to do on that one, and fat-free cheeses in general are still not great. Often times however, there is a reduced-fat (instead of fat-free) version that makes a nice substitute. Here are some other simple swaps & tips:

Low Fat Cooking Exchanges:

Milk	Skim Milk
Evaporated Milk	Evaporated Skimmed Milk
Mayonnaise	Reduced-fat or fat-free mayonnaise
Sour Cream	Non-fat plain yogurt or fat-free sour cream
Hamburger	Cook burger, then rinse with hot water in salad colander before seasoning
Other Meat	Remove skin and trim fat before cooking
Cheese	Reduced-fat varieties or use part-skim mozzarella, or low fat cheese with a touch of dried mustard or Worcestershire sauce to enhance the cheese flavor
Cream Cheese	Reduced fat or mix half reduced-fat with half fat-free
Lard/Shortening	Olive oil
Grease (as in "grease a pan")	Non-stick cooking spray

Low Fat Baking Exchanges:

Oil	Applesauce or fruit puree for cakes & muffins
1 whole egg	2 egg whites or 1/4 Cup Egg Substitute
Butter	Half of what recipe calls for when baking (minimum requirement is 2 tbs per cup of flour)
Baker's chocolate	3 Tbsp of cocoa powder
sugar	Most recipes will be fine by simply reducing sugar to half of the "requirement", or substitute part or with stevia or other sugar substitute

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