When it comes to weight loss, even small changes to your diet matter. Below are a few examples of “swaps” that you may be able to make while cooking. Many of these changes, such as choosing a low-fat mayo over a full-fat mayo, will not change the taste.
Instead of: Try this:
Sour cream Fat-free sour cream or yogurt
Cream Fat-free evaporated milk
Mayonnaise Light mayonnaise
Cream cheese Light or Fat-free cream cheese
Hamburger 90% lean ground beef
Bacon Turkey or vegetarian bacon
Sausage Turkey or soy sausage
Oil in baking Applesauce
Oil to coat pans Nonfat cooking spray
Much of the fat content of our foods comes from the cooking method. Try to avoid frying or using too much oil or butter, as this contributes more fat and calories to your food. For example, using a non-fat cooking spray on a pan instead of pouring olive oil will reduce fat. Air-frying, baking, and slow-cooking are also great options to avoid adding fats.