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Adapt Your Own Recipe

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Yield: 1 servings

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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.
1990.

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