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.
| 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.