Reducing Fat in Foods

What are some ways that you can reduce excess fats in your food?

Substitutions 2 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.