Saving Calories by Substituting Nutritious Foods in Cooking

6 of 10 in Series:
The Essentials of Healthy Weight Loss

Dieters have to brave going into the kitchen and preparing nutritious foods to eat. Cooking and eating low-cal and lowfat, nutritious foods needn’t be difficult. The following table lists a few diet-friendly switches to consider.

Calorie-Shaving Switches in Your Food Preparation

Instead Of	Use	Calories Saved
1 medium white potato	1 medium sweet potato	100
3 ounces ground beef	3 ounces ground turkey meat*	100
1 tablespoon mayonnaise	1 tablespoon lowfat mayonnaise	65
10 fried tortilla chips	10 baked tortilla chips	20
1 cup whole milk cottage cheese	1 cup fat-free or 1% milk	64 (fat-free) or 48 (1%)
1 flour tortilla	1 corn tortilla	50
1 cup whole milk	1 cup 1% cottage cheese or ricotta cheese whirled in a blender	268
1 whole egg	2 egg whites	46
1/2 cup cream	1/2 cup evaporated fat-free milk	145
1/2 cup premium ice cream	1/2 cup regular ice cream	100
3 1/2 ounces tuna in oil	1/2 ounces tuna in water	80
1/2 cup canned fruit in syrup	1/2 cup canned fruit in juice	25

*Make sure that you select ground turkey breast meat. When the label says simply “ground turkey,” skin may be included, and that means added fat.

Tired of the same old broiled chicken breast or plain potato? Reach for one of these flavor-makers to spice up your palate:

• Mustard

  
  



• Hot sauce

  
  



• Chili powder

  
  



• Aged balsamic vinegar

  
  



• Salsa

  
  



• Grated horseradish

  
  



• Wasabi

  
  



• Harisa (Moroccan pepper paste)

  
  



• Pickles

  
  

Add 2 tablespoons prepared mustard to 1/2 cup pan drippings (that you have skimmed of their fat) and heat to boiling. You get a velvety sauce without needing to add cream, butter, or flour.

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Source:http://www.dummies.com/how-to/content/saving-calories-by-substituting-nutritious-foods-i.html