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Easy Food Substitutions Make a Filling Diet
Are you tired of feeling hungry while attempting to lose weight? You’re not alone. Many attempts to lose weight fall by the wayside simply because people feel deprived and still hungry.
Instead of thinking about eating less, think about making healthy substitutions. Research shows that it’s not the amount of calories you consume, but the amount of food that you eat that leaves you feeling satisfied. By lowering the amount of fat and increasing the amount of fiber-rich ingredients, you still feel full and feel good.
Substitutions |
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| When recipes call for... | Use... | Estimated Calories Saved |
| 1 cup heavy cream 1 cup evaporated skim milk or 120 | 1 cup fat-free half and half | 165 |
| 1 cup sour cream | 1 cup nonfat plain yogurt | 285 |
| 8 oz. cream cheese | 8 oz. Neufchatel cream cheese | 200 |
| 1 cup cheddar cheese | ½ or 1/3 amount of sharp cheddar cheese | 225 or 305 |
| 1 cup ricotta cheese | 1 cup low-fat cottage cheese | 250 |
| ½ cup oil | ½ cup applesauce or ¼ cup applesauce plus ¼ cup oil |
900 450 |
| 2 tbsp. oil | 2 tbsp. wine or 2 tbsp. broth | 225 245 |
| 1 cup mayonnaise | 1 cup low-fat mayonnaise | 880 |
| 1 stick margarine or butter | ½ cup applesauce | 985 |
| 1 cup cream soup | 1 cup broth | 235 |
| 1 lb. sausage | 1 lb. ground turkey | 430 |
| bacon | Canadian bacon, ham or turkey bacon | Varies |
| 1 lb. regular ground beef | 1 lb. ground turkey breast or 1 lb. extra-lean ground beef or 1 lb. diced chicken breast without skin |
640 320 640 |
| 1 whole egg | 2 egg whites or ¼ cup egg substitute | 45 |
| 1 egg (as thickener) | 1 tbsp. flour | 50 |
Note: You can also use low-fat or nonfat alternatives for each ingredient. To achieve greater calorie reductions, fat-free products may be substituted for low-fat alternatives. Low-sodium products may also be incorporated into recipes.
For information, please call our Health Access Line at 314-ANTHONY (268-4669) or 800-554-9550
or visit find a physician online.
At St. Anthony’s, our vision is to be the area’s premier health care organization
— and your first choice for health care services.