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Holiday Cooking Tip: Cut Calories and Fat with Ingredient Substitutes

By Barbara Baez @BarbaraMBaez · On November 18, 2011

As you’re preparing to cook Thanksgiving dinner, consider these healthy substitutions for common ingredients. These will help you reduce the amount of fat and calories in your dishes. (Or if you run out of an ingredient at the last minute, this might save you a trip to the store!)

Ingredient

Substitution

White, all-purpose flour Whole wheat flour for ½ of the white flour called for in the recipe
Whole eggs 2 egg whites or ¼ cup liquid egg whites for each whole egg
Butter Olive oil or vegetable oil
Butter or oil (for baking) Applesauce
Heavy cream Evaporated fat-free milk
Whole milk 1% or non-fat milk
Fruit-flavored yogurt Plain yogurt with fresh fruit
Sour cream Non-fat plain yogurt
Mayonnaise Non-fat plain yogurt, strained, or low-fat mayo
Table salt Herbs, spices, salt-free seasoning mixes or herb blends
80% lean ground beef 95% lean ground beef or ground white turkey meat (99% lean)
Pork bacon Turkey bacon or lean Canadian bacon
Pork sausage Chicken sausage or turkey sausage
Poultry, dark meat with skin Poultry, white meat, skinless

Submitted by Ilise Reilly, Manager of Lucille Roberts Flushing.


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Barbara Baez

is the Director of Digital Marketing at Lucille Roberts with a B.A. in Journalism and a love for social media. Barbara is a Long Island native, now living in Westchester, who loves strength training and a flexible dieting “IIFYM” approach to staying in shape. Vegetarian, nail polish junkie, and Instagram addict, Barbara loves being a part of the Lucille Roberts fitness family!

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