Cut the Fat - Save the Flavor

Let’s say you are trying to lose weight but struggle to give up the treats you love. I want to give you some simple tips for modifying recipes and baked goods so you can indulge in your sweet tooth once in awhile - without compromising your waistline.

Here is a short table with basic substitutions to reduce fat and calories in some of your favorite foods, while maintaining the flavor you enjoy.

Instead of . . . Substitute. . .


Whole milk . . . . . . 1% or fat free milk
Whole egg . . . . . . 2 egg whites or egg substitute
Vegetable oil . . . . . . Non-stick vegetable oil or canola/olive oil
Butter/Margarine . . . . . . Applesauce, fruit puree or vegetable oil
Cream . . . . . . Evaporated Skim Milk

If you’re modifying an old family recipe it will take some trial and error before you find the right balance between healthier substitutions and a quality product. When baking it may work best to replace half the ingredients with a healthier alternative. For example, if a recipe calls for 2 cups all-purpose flour, use 1 cup all-purpose flour and 1 cup whole wheat flour instead. You can also reduce the amount of fat added to a product. For example, instead of 1 cup of oil try ¾ cups of oil. You may not even notice a difference. Experiment with different options until you get a product you enjoy.

Try Using Fruit Purees
Never baked with fruit purees? Well, here’s a quick lesson on how to use them to make moist baked goods without the artery-clogging fat.

The reason fat makes products taste good is because it adds moisture, flavor and a tender texture to baked goods. Substitution of fruit purees or nonfat dairy products can provide some of the same fat-like characteristics without the actual fat. The type of fruit puree you choose to use will affect the final product. For example, a prune puree provides rich flavor with a moist, tender texture. A prune puree works best in recipes containing chocolate, cinnamon or orange seasoning. For some recipes it may be best to just replace half the fat. For example, replace 1 cup butter with ½ cup pureed prunes/bananas/applesauce and ½ cup butter instead.

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Learn more about Real Living Nutrition dietitian Lisa Nelson here.