Low Calorie-Substitutions to Make Those Fat Recipes Into Skinny Recipes

By Tina Schwartz-Miller

Expert Author Tina Schwartz-Miller

D-I-E-T is a 4-letter word that so many of us wish didn't have to exist. But, since it is a necessary part of life, regardless of your metabolic make up, it would really be convenient to know what to substitute when cooking or preparing foods that will make them more wholesome with fewer calories, less sugar and more fiber. Diet is not only defined as that "thing" that you must endure in order to lose weight, but as your daily intake of foods, which if done in moderation and with a few simple substitutions can make either your maintenance of, or your achievement of your weight loss goals a reality.

The goal here is to lower your fat, sugar and salt intake while also lowering your calories and increasing your fiber, without sacrificing taste, which so many diet foods lack.

The following ingredients or foods are things you can either consume in place of or utilize in recipes as a substitution for the "fatter" alternative:

All-purpose flour-Whole-wheat flour. In baked goods you can substitute half of the flour with whole-wheat flour. You might want to use whole-wheat pastry flour in cakes and muffins as it is less dense and will produce a 'lighter' product.

Bacon-Canadian Bacon, Turkey Bacon, Smoked Turkey or lean Proscuitto

Butter, Shortening or Oil-Use Applesauce or Prune Puree for half of the butter, shortening or oil that is called for in a recipe. Oil is not an adequate substitution for butter or shortening though. If using it to prevent sticking, use a cooking spray and/or a non-stick pan instead

Creamed Soups-Fat-Free Milk-Based Soups, Mashed Potato Flakes, Pureed Carrots, Potatoes or Tofu. 

Creamed soups are usually used as a thickening agent, so consider one of the substitutions, maybe adding a bit of low-fat, low-sodium liquid with the mashed potato flakes and adding fresh ingredients such as broccoli, chicken or cheese when those flavors are called for.

Dry Bread Crumbs-Rolled Oats or crushed Bran Cereal. You can use these substitutions measure for measure.

Eggs-Two Egg-whites per egg or 1/4 cup egg substitute for one whole egg.

Enriched Pasta-Whole-wheat Pasta

Evaporated Milk-Evaporated Skim Milk

Fruit-Flavored Yogurt-Plain Yogurt with Fresh Fruit Slices.

Cream Cheese-Low-Fat or Fat-Free Cream Cheese; Low-Fat Cottage Cheese or Neufchatel pureed until smooth.

Sour Cream-Low-Fat or Fat-Free Sour Cream or Plain Yogurt.

Ground Beef-Ground Chicken, Ground Turkey or Extra Lean or Lean Ground Beef.

Main Ingredient Meat-Three times as many vegetables as what meat is called for can be used on pizzas or in casseroles, stews and soups.

Margarine in Baked Goods-Butter Spreads or Shortenings that are Trans Fat-Free and formulated especially for baking or you can also experiment with the same substitutions used for Butter above.

Oil-Based Marinades-Wine, Fruit Juice, Balsamic Vinegar or Fat-Free Broth.

Garlic, Celery or Onion Salts-Garlic Powder, Celery Seed, Onion Powder or Finely Chopped Garlic, 

Celery or Onions.

Soy Sauce-Hot Mustard Sauce, Low-Sodium Soy Sauce or Sweet-and-Sour Sauce.

Further options are to always opt for the low-sodium or reduced sodium versions of your favorites and stop cooking with additional salt, especially if it is an "option" in a recipe. The taste difference is negligible when compared to the health benefits. Sea salt is also an option as it has less sodium, but you need the iodine in salt to some degree in your diet. You can use sea salt in a grinder on your table and iodized sea salt in your cooking if you wish. You can also easily cut calories and fat by using low-fat, reduced-fat or fat-free dairy products and whole-wheat to replace plain old white bread. Rice is also a preferred option to pasta and can fill out or extend a recipe, but use wild rice, brown rice, bulgur rice or pearl barley instead.

Now, isn't that easy? These are the most common "healthier" substitutions, but any time you are looking to cut fat, calories, sugar or salt, look closely at your recipe first and then think what you may be able to substitute instead. You may just like the new recipe much better and your family doesn't even have to know.