Saving calories and fat can be made with some simple substitutions. Anytime you alter a recipe you can expect it to turn out differently, but if you are willing to experiment you may be pleasantly surprised. Here are a few “simple subs” to lower calories in the kitchen:
In sauces or dips, instead of using regular sour cream try:
•reduced-fat sour cream;  save 117 calories and 16 g fat
•plain yogurt, either low-fat or non-fat;  save 290-307 calories and 41-45 g fat
•1% low fat cottage cheese; save 281 calories and 43 g fat
In most recipes, instead of using whole milk try:
•skim milk; save 60 calories and 8 g fat
•nonfat powdered milk; save 70 calories and 8 g fat (reconsituted according to directions)
Instead of using whipping cream try:
•evaporated milk; save 114 calories and 24 g fat
•nonfat evaporated milk; save 214 calories and 43 g fat
Instead of using 2 whole eggs try:
•1 whole egg plus two egg whites; save 35 calories and 5 g fat
•4 egg whites; save 75 calories and 10 g fat
Instead of using mayonnaise in tuna salad try:
•non-fat plain yogurt; save 779 calories and 78 g fat

Here’s an easy recipe for Tangy Coleslaw you can try using these suggestions:
Combine ¼ cup low fat mayo, ¼ cup plain fat free yogurt, 1½ tablespoons sugar, 2 teaspoons prepared horseradish, 1 teaspoon dry mustard, and ¼ teaspoon salt.  Toss with 8 oz coleslaw (½ package 16 oz). Cover and chill. Makes 4 servings, 80 calories each…compare that to a serving of regular coleslaw at about 140 calories. It’s amazing that substituting yogurt for mayonnaise can save so many calories and still taste great.
Have you tried any of these suggestions, or do you have some of your own that you would be willing to share? Send them in—we’d love to hear from you!
  - Aurora Buffington, M.S.,R.D.