TO REDUCE CHOLESTEROL or SATURATED FATS:
1. Select lean cuts of meat. 2. Serve moderate portions. 3. Replace
animal fats with appropriate substitutes.
Examples:
Instead of Use Butter, lard, bacon or
Polyunsaturated margarine or oil
bacone fat, and chicken
fat. Sour cream Low-fat yogurt Whole milk Skim milk Whole milk
cheeses Low-fat cheeses Whole eggs Egg whites or egg substitutes.
NOTE: Many cheeses, although made with skim milk, have cream added to
them. Check labels for fat content.
****************************** TO REDUCE CALORIES or FATS:
1. Brown meat by broiling or cooking in a non-stick pans with little
or no oil. 2. Chill soups, stews, sauces and broths. Lift off the
congealed fat (saves 100 calories per tablespoon of fat removed). 3.
Trim the fat from the meat. Also remove the skin from poultry. 4.
Use water-packed canned products (canned fish & canned fruits). 5. In
recipes for baked products, the sugar can often be reduced 1/4 to 1/3
without harming the final product. Cinnamon and vanilla also give
the impression of sweetness. 6. Use fresh fruit whenever possible.
If canned fruit must be used, select water-packed varieties, fruit in
its own juice or drain the heavy syrup from the canned fruits. 7. For
sauces and dressings, use low-calorie bases (vinegar, mustard, tomato
juice, fat-free bouillon) instead of high calorie ones (creams, fats,
oils, mayonnaise).
********************* ** Substitutions ** *********************
Instead of Use
1 cup of butter 7/8 cup polyunsaturated oil
498mg cholesterol 0mg cholesterol
or
1 cup tub margarine (polyunsaturated oil
partially hydrogenated)
0mg cholesterol
or
1 cup (2 sticks) margarine (partially
hydrogenated, but lower in poly-
unsaturates than tub margarine)
0mg cholesterol
1 cup heavy cream 1 cup evaporated skimmed milk
832 calories, 176 calories, 8mg cholesterol
286mg cholesterol
1 medium whole egg 1/4 cup egg substitute
274mg cholesterol 0mg cholesterol
1 cup whole milk yogurt 1 cup skim milk yogurt, plain
250 calories 125-145 calories
1 cup sour cream 1 cup blenderized low-fat cottage cheese
416 calories 208 calories
1 ounce baking chocolate 3 Tablespoons cocoa powder
8.4g saturated fat 1.7g saturated fat
plus
1 Tbsp polyunsaturated oil
1.1g saturated fat
TOTAL: 2.8g saturated fat
NOTE: Some egg substitutes do contain cholesterol. Be sure to check
the package label just to be sure.
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