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Reducing Fat in Foods
What are some ways that you can reduce excess
fats in your food?
Substitutions2 egg whites = 1 whole egg
substitute applesauce or other pureed fruit for shortening, butter or oils in cakes.
Substitute Great Northern White Beans for fat in cake recipes (puree beans and the liquid in the blender)
1 Tbs. lemon juice + 1 cup skim milk = in place of buttermilk
Use low fat or skim milk
Use low fat sour cream, cream cheese, mayonnaise, and dressings.
Use stronger flavored cheese in lesser amounts
Cut back on nuts and high fat items such as chocolate chips
Reduce the overall amount of fat in cakes, can usually cut in half.
Boost flavors with seasonings
Change the way you cook foods
Broil meat instead of frying it
Saute vegetables in olive oil or in a nonstick pan
“Oven fry” items using egg whites to hold onto coatings instead of deep fat frying
What can you expect when lowering the fat?
FLAVORS
• Fats absorb and carry flavors and aromas. Recipes where fat is removed may taste bland or flat.
• Add higher levels of seasonings
MOISTNESS
• Baked goods without fats may taste dry and may dry out faster.
• Usually best if eaten warm and on the same day.
• Lower fat meats may not be as juicy
APPEARANCE
• Less browning of baked goods
CONSISTENCY
• Sauces may not be as thick or creamy• Lower fat cheese may not melt as much as
regular fat cheese on pizzas or sandwiches
RICHNESS
• You won’t get the same rich, creamy sensation• For example, a sauce made with skim milk will
not leave a cream coating in your mouth like a sauce made with cream
TEXTURE
• Baked products may be more gummy or dry and tough
• Fried foods will be less crisp
FULLNESS/SATIETY
• Fat is digested slowly the therefore makes you feel full longer.
• People eating lower fat foods may need to eat small meals more often
Is reducing fat worth it to you?
You need to decide if giving up all of the goodness of fat is worth it to you.
Would you rather just have small portions of non reduced fat foods so you can still have the same richness, flavor and consistency?
Remember, some fats are good for you! Fat is a necessary nutrient.