Health Tips

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I will adjust my recipes to reduce the amount of butter, margarine, or oil I use

Cooking low calorie, low-fat dishes may not take a long time, but best intentions can be lost with the addition of butter or other added fats at the table. It is important to learn how certain ingredients can add unwanted calories and fat to low-fat dishes— making them no longer lower in calories or fat! The following list provides examples of lower fat cooking methods and tips on how to serve low-fat dishes.

How to Save Calories and Fat

Look at the following examples for how to save calories and fat when preparing and serving foods. You might be surprised at how easy it is.

• Two tablespoons of butter on a baked potato adds an extra 200 calories and 22 grams of fat. However, 1/4 cup salsa adds only 18 calories and no fat.
• Two tablespoons of regular clear Italian salad dressing adds an extra 136 calories and 14 grams of fat. Reduced fat Italian dressing adds only 30 calories and 2 grams of fat.

Try these low-fat flavorings instead of Butter or Margarine—added during preparation or at the table:

• Herbs—oregano, basil, cilantro, thyme, parsley, sage, or rosemary
• Spices—cinnamon, nutmeg, pepper, red pepper flakes, or paprika
• Reduced fat or fat free salad dressing
• Mustard
• Catsup
• Fat free mayonnaise
• Fat free or reduced fat sour cream
• Fat free or reduced fat yogurt
• Reduced sodium soy sauce
• Salsa
• Lemon or lime juice
• Vinegar
• Horseradish
• Fresh ginger
• Sprinkled buttered flavoring (not made with real butter)
• Sprinkle of parmesan cheese (stronger flavor than most cheese)
• Sodium free salt substitute
• Jelly or fruit preserves on toast or bagels
• Applesauce or prune puree for baking

Adapted from NHLBI, The practical guide identification, evaluation, and treatment of overweight and obesity in adults, p.59