Heart-Healthy Holiday Substitutions

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Instead of -- Portion -- Saturated fat (g) --  -- Use: -- Saturated fat (g)

Dairy Butter* -- 1 Tbsp -- 7.5 --  -- Vegetable oil, broth  -- 0.0
Cream -- 2 Tbsp -- 7.0 --  -- Evaporated skim milk, fat-free half & half -- 0.0
Cream cheese -- 2 Tbsp -- 6.5 --  -- Light cream cheese -- 3.5
Eggnog -- 1/2 cup -- 5.5 -- Fat-free eggnog -- 0.0
Half and half -- 2 Tbsp -- 2.0 --  -- Fat-free half and half -- 0.0
Ice cream -- 1/2 cup -- 6.0 --  -- Frozen yogurt -- 1.5
Sour cream -- 2 Tbsp -- 3.0 --  -- Fat-free sour cream -- 0.0
Whipped cream -- 2 Tbsp -- 3.0 --  -- Fat-free whipped cream -- 0.0
Whole milk -- 1 cup -- 5.0 --  -- Skim milk -- 0.0

Totals: 45.5 g saturated fat vs 5.0 g saturated fat (for all the substitutions)

*For baking recipes, you should use trans fat-free margarine and reduce the amount by half. Substitute applesauce or babyfood prunes. For finishing vegetables, use butter-flavored spray. For mashed potatoes and stuffing, decrease fat by half and use a light, trans fat-free margarine.

Meat/Poultry

Bacon -- 3 slices -- 3.0 --  -- Turkey bacon* -- 1.5
Gravy -- 1/4 cup -- 14.0 --  -- Defatted gravy -- 1.0
Beef, prime rib** -- 3 oz -- 12.0 --  -- Beef tenderloin, fat trimmed -- 3.0
Beef, T-bone -- 3 oz -- 7.0 -- -- Beef tenderloin, fat trimmed -- 3.0
Turkey, dark with skin -- 3 oz -- 7.0 -- Turkey breast, no skin -- 0.7
Sausage -- 3 oz -- 9.0 --  -- Vegetarian sausage* -- 0.5

Totals: 52.0 g saturated fat vs 9.7g saturated fat

*Read the label, nutrition facts vary by brand

**Restaurant portions are often triple this amount, so saturated fat could go to 36 ounces per portion!

Note: For heart-healthier cooking, you should limit animal protein and emphasize more whole grains, beans, soy protein, fish (baked – not fried!), fruits and grains in your meals. Think of meat as a condiment and use less in each serving. A 3-ounce serving of meat is the size of a deck of cards.

Miscellaneous

Coconut -- 1 oz -- 6.5 -- -- Toasted pecans or almonds -- 1.5
Hydrogenated shortening* -- 1 Tbsp -- 3.0 -- -- Vegetable oil or trans-free margarine -- 0-2
Whole eggs -- 2 -- 3.0 -- -- Egg white or nonfat egg substitute -- 0.0

*This product is hydrogenated and contains additional trans fat that might be present but won’t be required to be listed on the Nutrition Facts Panel until 2006.

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