Dairy Products

• Cook with low fat, fat free, nonfat dry, or evaporated
  fat free milk.
• Bake or cook with 3 egg whites and 1 egg yolk, instead of
  2 whole eggs. Or use 2 egg whites or 1/4 cup of egg substitute,
  instead of 1 whole egg.

Spices and Flavorings

• Use a variety of herbs and spices in place of salt, and choose low-sodium bouillon and broths.

Oils and Butter

• Use cooking oil spray to lower fat and calories.
• Use a small amount of vegetable oil, instead of lard, butter, or other fats that are hard at room temperature.

Meats and Poultry

• Choose lean cuts of meat and remove any visible fat.
• Remove skin from chicken and other poultry before cooking.

Sandwiches and Salads

• Use fat free or low fat dressing, yogurt, or mayonnaise.
• For salad dressing, use equal parts water and vinegar, and half the oil.

Soups and Stews

• Remove fat from homemade broths, soups, and stews by preparing them ahead and chilling them. Before reheating, lift the hardened fat off the surface.

• Make muffins, quick breads, and biscuits by using no more than 1-2 Tbsp of fat for each cup of flour.
• For muffins or quick breads, use 3 ripe, well-mashed bananas, instead of 1/2 cup butter or oil. Or, substitute a cup of applesauce for a cup of butter, margarine, oil, or shortening.

Desserts

• Make a pie crust with only 1/2 cup margarine for every 2 cups flour. Use soft margarines (liquid or tub types).
• For chocolate desserts, use 3 Tbsp of cocoa for every ounce of baking chocolate. If you need to replace the fat in chocolate, add up to 1 Tbsp of vegetable oil.
• Make cakes and soft-drop cookies by using no more than 2 Tbsp of fat for each cup of flour.