| Hard shortening, lard,
or bacon grease |
Olive, safflower, corn,
sunflower, canola, or
soybean oil. |
| Creamy salad dressings
like blue cheese |
Oil and vinegar, lemon
juice, or reduced-calorie
dressings. |
| Fats or oils for frying
or sautéing |
Nonstick cooking spray. |
| Added fat, like oil,
butter, margarine, or
gravy |
Herbs and spices, onion,
garlic, low- fat broth,
or wine. |
| Mayonnaise |
Sour cream, plain nonfat
or low-fat yogurt or nonfat
sour cream. |
| Whole milk, nondairy
creamers, half-and-half |
Skim or 1 percent milk. |
| Hard full-fat cheeses |
Lower-fat cheeses like
part-skim ricotta, low-fat
and cream cheese, Jarlsberg,
cottage cheese, and Neufchatel. |
| Ice cream |
Nonfat or low-fat frozen
yogurt, ice milk, fruit
ices, or sherbet. |
| A whole egg |
Two egg whites or 1/4
cup egg substitute. |
| Fat in baking recipes |
Equal amount fruit puree
like applesauce. |
| Whipping or heavy cream |
Evaporated skim milk
or one part skim milk
and one part cream. |
| Frying |
Bake or roast on a rack,
broil, grill, steam, or
microwave. |
