Saving Calories by Substituting Nutritious Foods in Cooking - dummies

Saving Calories by Substituting Nutritious Foods in Cooking

By Jane Kirby, The American Dietetic Association

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
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.