FATS
& OILS |
SUBSTITUTE |
| Butter and/or margarine |
Reduced-calorie margarine or margarine
made
with safflower, soybean, corn, canola, or peanut oil,
reduced-calorie stick margarine in baked products. |
| Mayonnaise |
Nonfat or reduced-calorie mayonnaise |
| Oil |
Safflower, soybean, corn, canola, or peanut
oil in
reduced amount |
| Salad dressing |
Nonfat or oil-free dressing |
| Shortening |
Soybean, corn, canola, or peanut oil in
amount
reduced by one-third |
DAIRY
PRODUCTS |
SUBSTITUTE |
| Sour cream |
Low-fat or nonfat sour cream, low-fat or
nonfat
yogurt |
| Whipping cream |
Chilled evaporated skimmed milk |
| American, Cheddar, Colby, Edam, Swiss |
Cheeses with 5 grams of fat or less per
ounce
like reduced-fat and part-skim cheeses |
| Cottage cheese |
Nonfat or 1% low-fat cottage cheese |
| Cream cheese |
Nonfat or light process cream cheese,
Neufchatel cheese |
| Ricotta cheese |
Nonfat, lite, or part-skim ricotta cheese |
| Milk, whole or reduced-fat |
Fat-free or low-fat milk |
| Ice cream |
Nonfat or low-fat frozen yogurt; non-fat
or
low-fat ice cream; sherbert; sorbet |
MEATS,
POULTRY, EGGS |
SUBSTITUTE |
| Bacon |
Canadian bacon, turkey bacon, lean ham |
| Beef, veal, lamb, pork |
Chicken, turkey, or lean cuts of meat
trimmed
of all visible fat |
| Ground beef |
Extra-lean or ultra-lean ground beef;
ground turkey |
| Luncheon meat |
Skinned, sliced turkey or chicken breast;
lean ham; lean roast beef |
| Poultry |
Skinned poultry |
| Tuna packed in oil |
Tuna packed in water |
| Turkey, self-basting |
Turkey basted with fat-free broth |
| Egg, whole |
2 egg whites or 1/4 cup fat-free egg
substitute |
MISCELLANEOUS |
SUBSTITUTE |
| Chocolate, unsweetened |
3 tbsp. unsweetened cocoa plus 1 tablespoon
margarine per ounce of chocolate |
| Fudge sauce |
Fat-free fudge sauce or chocolate syrup |
| Nuts |
One-third to one-half less, toasted |
| Soups, canned |
99% fat-free or reduced-fat, reduced-sodium
condensed cream soups |