Tired of depriving yourself of those tasty treats? Here's how to makeover any recipe without sacrificing the taste but cutting the calories, so you can still enjoy those decadent sweets!

Learn here how to save hundreds of calories by making smart healthy decisions. Substituting these ingredients will make you feel full longer, pack more nutrients, and even  can help cut out fat. Follow these tips and tricks and you will be sure to start losing weight and still be able to indulge in your favorite sweets. On the left is the original version, on the right is the calorie modification.

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Dairy and Meat Products

• whole egg = 2 egg whites, egg substitute
• whole milk = skim milk, rice milk, soy milk, evaporated milk, 1% milk
• heavy cream = 2% milk, evaporated skim milk, light cream
• evaporated whole milk = evaporated skim milk
• sour cream = yogurt, or low fat or fat free sour cream
• cream cheese = light cream cheese, pureed cottage cheese, neufchatel
• butter = margarine, smart balance, cooking spray, non stick pan
• butter in baking good = apple sauce, puree for 1/2 of the amt of butter
• cottage cheese and ricotta = low fat or dry curds, puree cottage cheese for texture of ricotta
• hard cheeses = lowfat or non fat
• mayonnaise = low fat, non fat
• bacon = Canadian bacon, turkey bacon, smoked deli turkey or ham, lean prosciutto
• beef = lean 93% or above ground beef, ground turkey, ground chicken, beans
• fruit in the bottom yogurt = no fat greek yogurt with fruit added

Grains

• white flour = whole grain, stone ground, whole wheat,
• bread crumbs = whole wheat bread crumbs, whole wheat Melba toast crunched up, rolled oat, crushed bran cereal, crushed fiber one cereal
• white pasta = whole wheat pasta, spinach pasta, spaghetti squash, brown rice
• crackers = always choose low fat and wheat versions, look at high fiber counts over 5...
• white rice = brown rice, yams, sweet potatoes, wild rice, Bulgar, pearl barley
• white potatoes = yams, sweet potatoes, brown rice

Sauces and Syrups

• oil in recipes for baking = applesauce, fruit puree, trans fat free butter spreads for baking, smart balance baking
• oil for marinades = balsamic vinegar, white wine, red wine, low calorie fruit juices, chicken broth, beef broth, vegetable broth, water, puree
• salad dressings = strawberry balsamic vinegar, apple balsamic vinegar, raspberry balsamic vinegar, champagne balsamic vinegar, etc.
• maple syrup = fruit puree, no sugar added
• broth = homemade broth, or low sodium, pureed vegetables

Vegetables and Fruit

• iceburg lettuce = spinach, collard greens, kale, arugula, mustard greens, dandelion greens, spring mixes
• canned fruit = light, or in water
• canned vegetables = fresh vegetables
• canned sauces = low sugar, in its own juices

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