If you are watching your calorie and fat intake, making substitutions when cooking will reduce the content of both in your meals. A diet too high in fat and calories is associated with weight gain and an increased risk of heart disease, diabetes and high cholesterol. Choosing alternatives helps control your weight and keeps your whole body healthy.
Beans
Beans are a fiber-rich alternative to ground beef that are low in fat and calories. Use beans in tacos and burritos or mash them to make veggie burgers. If you have difficulty adjusting to the difference in texture and flavor, try mixing half beans and half ground beef, gradually increasing the amount of beans and reducing the ground beef. Use the leanest beef available to keep calories and fat down. Beans are a good protein alternative to meat and offer the same health benefits, without all of the saturated fat that ground beef contains.
Low-Fat Cheese
Low-fat cheese is often made with reduced-fat milk so its flavor is similar to the full-fat version but contains less fat and calories. It is sometimes labeled, "part-skim." Use low-fat cheese when preparing Mexican dishes, lasagna, grilled cheese sandwiches or pizza. You still get the calcium benefits but are better able to control the fat and calorie content of your favorite dishes. Low-fat cheese is available in several varieties, including cheddar, American, mozzarella and Parmesan.
Applesauce
Applesauce is an alternative to high-calorie oils used when baking. It keeps your baked goods moist, while cutting calories and fat in your favorite treats. Use it when baking muffins, cake and brownies. Substitute applesauce for butter, vegetable oil and shortening in your recipes. Some people completely eliminate the these items and others find that simply reducing them and adding applesauce works well. Other fruit purees have similar results, and baby food works well for this purpose. Try mangoes, pears or prunes. Using applesauce when baking may reduce the time needed to cook thoroughly so watch your baked goods closely.
Sorbet
Ice cream is a cold and sweet treat that many people enjoy eating, but a serving is often high in fat and calories, which becomes a bigger problem for those who scoop out more than one portion at a time. Sorbet is a creamy and icy alternative that is usually fat-free and much lower in calories than ice cream. It typically comes in many fruit flavors, but if you find that it doesn't satisfy your craving, look for reduced-fat and calorie versions of ice cream. Low-fat frozen yogurt is another alternative to traditional ice cream.
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