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Diet Site.com  

Dietary Substitutions
and New Year's Resolutions

By Traci Kaufman, R.D.

New Year's Substitutes  

When the holiday season ends, dieting becomes a popular pastime. One way to lower fat intake is to review your favorite family recipes and to make substitutions that will be healthier and yet taste good. No matter how rigorous one's diet has to be, there are plenty of traditional foods that can be enjoyed by modifying the way it is prepared.

The following chart shows you how you can make healthy New Year substitutions.

 
Ingredient Amount of Fat (grams) Substitution Substituted Amount of Fat
1 oz hard cheese 9 1 oz low fat cheese
2 T grated Parmesan cheese
1 oz low fat processed cheese
5
3
2
1 whole egg 6 1/4 cup egg substitute
2 egg whites
0
0
1 cup whole milk 9 1 cup 2 % milk
1 cup 1 % milk
1 cup nonfat milk
5
3
0
1 cup sour cream 48 1 cup reduced-fat sour cream
1 cup low-fat cottage cheese
16
4
1 cup regular mayonnaise 175 1/2 cup low-fat plain yogurt & 1/2 cup reduced fat mayonnaise 33
1 cup whole milk ricotta cheese 32 1 cup part skim ricotta
1 cup regular cottage cheese
1 cup low-fat cottage cheese
20
10
4
1 cup heavy cream 88 1 cup half & half
1 cup evaporated whole milk
1 cup evaporated skim milk
27
19
1
1 cup regular ice cream 14 1 cup ice milk
1 cup sherbet
1 cup nonfat frozen yogurt
6
4
0
1 oz cream cheese 10 1 oz reduced fat cream cheese
2 T purred low fat cream cheese
5
1
1 oz chocolate 15 3 T cocoa powder with 2 T diet, tub margarine 5
 

In the following recipes, substitutions have been made to cut the fat intake without compromising the flavor.

Recipes
 

Traci Kaufman, Registered Dietitian, received her bachelor's degree in dietetics and nutrition from the University of Wisconsin-Madison. She has worked as a clinical nutritionist at UCI Medical Center-Irvine in Orange California, and served as team nutritionist for the Los Angeles Rams. Traci is an active member of the American Dietetic Association and two Dietetic Practice Groups: Sports, Cardiovascular, and Wellness Nutritionist (SCAN), and Dietitians in General Clinical Practice. Traci resides in Southern California.

 

Diet Site Archive

This page created January 1999

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This page modified October 2006


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