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Simple Low Fat Substitutions

Getting healthy and losing weight does not always have to mean drastic changes or depriving yourself of the foods that you love. Sometimes small changes can add up to a tremendous difference. By simply substituting a few ingredients in a recipe with healthier or low fat options, you can begin to improve your health without sacrificing all of your favorite meals.
The following is a short list of simple low fat substitutions:


Unsweetened applesauce can be used to replace half of the butter or margarine called for in most baking recipes. This easy trick greatly reduces the amount of fat, while keeping baked goods moist and delicious. You can also have some fun and experiment with using other pureed fruits.

Evaporated skim milk:

Evaporated skim milk can be used to replace heavy cream in a number of recipes. It has zero fat, but still offers the richness and texture of cream. It can help you make low fat soups, desserts, and even Alfredo sauce.

Lean Ground Turkey:

Lean ground turkey has less saturated fat and fewer calories than regular ground beef. It takes on great flavor and is a perfect substitution when making tacos, chili, meatloaf, and burgers. However, if you can’t live without your red meat, you can at least switch to extra or super lean ground beef.


Nonfat or low fat plain yogurt works great as a substitute for sour cream. You can use it in sauces, dips, desserts, and as a topping just as you would use sour cream. The yogurt has significantly fewer calories, less fat, and also has the added benefit of containing natural probiotics. Greek-style yogurt in particular is as thick and rich as sour cream, but far healthier and packed with protein.
These substitutions are a great and easy way to begin to eat healthier and to help you reach your weight loss goals.