Fat-Reducing Substitutions

• Substituting healthful alternatives for high-fat, high-cholesterol ingredients reduces calories and adds nutritional value without sacrificing taste. However, certain cooking parameters, such as cooking time, may need modifying depending on the recipe. For baked goods, viable substitutions include using applesauce or prune puree for one-half of a recipe's prescribed amount of butter, or using butter spreads that do not contain trans fats. Avoid the use of fat-free "butter," whipped margarine spreads or oil when substituting butter. Other fat-reducing alternatives include using evaporated skim milk for heavy cream, using wine, substituting vinaigrettes for mayonnaise-based dressings and using balsamic vinegar or broth for oil-based marinades.
  
  

Heart-Healthy Substitutions

• According to a study conducted from 1966 to 2006 by Wake Forest University School of Medicine, consuming 2.5 servings of whole grains daily correlates with a 21 percent lower risk of cardiovascular disease when compared to a consumption of 0.2 servings daily. Many high-calorie recipes often contain certain ingredients, such as white flour-based breading and binders, that add calories without health benefits. Heart-healthy substitutions, such as using whole wheat flour for half of a recipe's prescribed amount of all-purpose white flour, lowers overall calories and increases dietary fiber. Other healthful substitutions include using rolled oats for bread crumbs, utilizing smoothly-pureed cottage cheese in place of cream cheese and using bulgur wheat, brown rice or pearl barley for white rice.
  
  

Cooking Methods

• Cooking methods play a paramount role in a food's nutritional content. Some cooking techniques cause foods to lose their nutritional value, while others contribute more cholesterol, fat and calories than necessary. Cook vegetables using a high-heat, low-fat method, such as stir-frying or steaming. This allows food to retain the vitamins and minerals that other cooking methods, such as deep frying, would leach out. Baking typically does not require any added fat, nor does grilling and broiling. Braising, a low-heat, extended-duration cooking method, naturally prompts the release of nutrients from food items. However, incorporating the braising liquid in a sauce reintroduces the lost nutrients, and makes an ideal accompaniment for the braised item. Other fat- and calorie-saving cooking methods include poaching and roasting.
  
  

Food Choices

• Although no substitute exists for the richness of a well-marbled rib-eye steak, or the luxurious mouth-feel of foie gras, high-fat foods can be augmented or partially substituted with more healthful choices in many recipes. For instance, designing a meal around beef tenderloin as opposed to beef rib-eye saves 127 calories, 19 grams of fat and 13 milligrams of cholesterol (for a 16-oz. serving). Other alternatives, such as using bison rib-eye instead of beef rib-eye, saves fat, calories and cholesterol as well. Lean protein choices include ground beef with a 90/10 or 90 percent lean designation, pork loin or pork tenderloin and turkey cutlet or chicken breast.