Instructions: 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.)

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