Reduce Cholesterol ~ Use vegetable oil or margarine instead of butter ~ Substitute 2 egg whites for 1 egg, or use egg substitute ~ Use more vegetables and grains and less meat in recipe ~ Use soy-based product to replace part of meat eg. Tofu ~ Use nonfat milk products instead of whole milk
Reduce Fat Content ~ Use reduced calorie mayonnaise and salad dressing ~ Blend cottage cheese or yogurt with milk for sour cream topping ~ Replace regular whipping cream with low-cal topping or yogurt ~ Remove visible fat from meat and skin from poultry before cooking ~ Decrease oil in marinades and salad dressing; increase vinegar, water and seasonings ~ Use foods canned in their own juice or water ~ De-fat meat drippings by refrigerating and skimming fat off the top ~ Decrease the amount of fat used in baked goods by 1/3 to 1/2 and increase fluids called for to reach desired consistency. ~ Cheese that is finely grated or thinly sliced goes further ~ Pour some of the fat off the top of "natural" peanut butters
Reduce Sodium Content ~ Use low-salt or no-salt-added products ~ Increase your use of herbs and spices in place of salt in recipes ~ Use fresh foods whenever possible in place of canned or processed (soup mixes, cured meats etc) or rinse canned foods (tuna) with water ~ Do not add salt to water when cooking pasta or other foods
Reduce Sugar Content ~ Decrease the amount of sugar called for in traditional recipes by at least 1/3; substitute fruit juices, nectars or pureed fruits. ~ Use fruit canned in water or fruit juice ~ Use non caloric sweeteners if needed to increase the sweetness of a recipe without added calories. (Most baked desserts require at least 3/4 tsp. Sugar per serving to achieve a desirable flavor.)
Adapted from Univ. of Calif. San Diego Healthy Diet For Diabetics c.