Instead of Whole Milk

When baking, substitute two egg whites for a whole egg; use fat-free milk instead of whole milk. Reduced-calorie butter or margarine has too much water to use for baking.

Because fat gives texture to baked goods, decreasing it can be tricky. Try replacing oil, margarine, or butter with applesauce. Use an equal amount of fruit for fat to retain moisture and flavor. Pureed prunes taste great in chocolate desserts.

Marinades need acid, such as lemon juice, vinegar, or wine, more than oil for tenderizing.Use lower-fat substitutes. Low-fat yogurt replaces sour cream in dips and dressings. Use evaporated fat-free milk instead of heavy cream.

Replace half the ground meat in casseroles with mashed beans or cooked brown rice. Use butter-flavored spray on cooked vegetables, baked potatoes, or popcorn.

Cocoa powder gives chocolate flavor without the fat. When baking use 3 tablespoons unsweetened cocoa powder and 1 tablespoon vegetable oil to replace 1 ounce unsweetened chocolate.

Fat replacers may be advantageous to your diet because fat contains 9 calories per gram of food, a very high energy content for a small amount of food. Many fat replacers, particularly if they are carbohydate- and protein-based, contain only 5 calories per gram of food.

So, if you eat the same weight of food, you actually get half as many calories and might, therefore, lose weight. Watch for fat replacers that are made of carbohydrates because they will affect your blood-sugar level.