top
BODi - Best Tested Workout App
Shop   -  Blog  -  Index  -  About  -  Contact  -  Home
What is Team BODi?
Free Sample Workouts
Streaming Workouts
Try Shakeology Risk-Free
Workout Programs
Nutrition Programs
Workout & Nutrition Bundles
Nutrition Products
Free Online Coaching
Free Sample Workouts
Lose Weight
Get Fitter
Team Howtobefit on Facebook Team Beachbody Coach Rich Dafter on Instagram Team Beachbody Coach Rich Dafter's Blog
Coach Rich Dafter
CEO and Head Coach
Rich Dafter

Adapting Recipes To A Low Fat Lifestyle

by Ronda Gates - author of Smart Eating

The media reports Americans are weary and wary of recommendations to eat in a more healthy way. I believe most hear, "eliminate the fat and sugar in the diet" when, in fact,  the recommendation is to reduce it.

Small changes in your cooking habits can make a significant difference in your total fat, sugar and fiber intake. For example, you can cut the oil in most recipes to 1/2 the original amount without changing the taste. Using mustard on a sandwich instead of mayonnaise will save you about 88 calories of fat per tablespoon.

Substituting 1 cup of non fat yogurt for sour cream in a salad dressing base saves 700 fat calories! To find your own successes combine a dash of imagination and creativity with ingredients.  See the list below.


INSTEAD OF USING SUBSTITUTE
Bacon Canadian bacon, turkey based sausage
Beef broth Vegetable stocks
Beef Frank Chicken or Turkey frank
Bologna/Frankfurter/Sausage Chicken/Turkey/Lean, thinly-sliced beef
Brownie 2 vanilla wafers
Butter on toast Apple butter, preserves
Butter on vegetables Molly McButter, Yogurt sauces, spices/herbs
Cakes w/frosting Angel food cake w/fresh fruit
Canned fruits Canned in own juice, fresh fruits
Catsup Tomato sauce
Cheesecake Cheesecake made w/low fat cream cheese
Chicken w breast/skin Chicken w/o breast/skin (4 grams)
Corn chips Make your own tortilla chips
Cream based soups Tomato based soups
Cream Cheese Non fat cream cheese product, low/non fat yogurt
Cream Skim milk or evaporated skim milk
Creamed cottage cheese Low fat cottage cheese
Creamed vegetables Seasoned vegetables
Eggs Egg substitute, more whites, less yolks
French Toast Pancake
Fried foods Baked or broiled foods
Frozen custard Frozen yogurt
Fudge Toping Chocolate syrup, Vashon products
Glazed donut Cake donut
Ground beef Extra-lean ground beef
Hot fudge sundae Frozen lowfat yogurt with fruit
Ice Cream Ice Milk
Ice Cream Ice milk, Non fat frozen yogurt
Jams & Syrups Unsweetened berries
Mayonnaise Reduced fat mayonnaise, Low fat yogurt, buttermilk
Mayonnaise Light & Lively, Fat free mayonnaise "products"
Nuts as snacks Pretzels, Plain popcorn w low fat seasonings
Oil for sautéing Water
Oil in quick breads Fruit juice or nectar or sparkling water
Oreos/Chocolate chip cookies Animal crackers, vanilla wafers, graham crk
Pan Drippings Bouillon
Peanuts Water chestnuts
Pecan pie Custard pie
Pie crusts Crushed bran chex, shredded wheat, whole wheat cracker
Pie crusts for quiches Cooked brown rice brushed w/egg white
Popcorn in oil Low fat popcorn; Popcorn popped in air
Potato chips Popcorn Light in fat substitutes/Pretzels
Ramen Pork Noodles Chicken Noodle Soup (6 grams)
Refined flour Whole wheat flour
Regular salad dressing Reduce calorie/non fat dressings/Lemon juice
Ritz crackers, Waverly crackers Whole grain crackers
Salt Herbs & Spices
Snickers Bar Three Musketeers Bar (5 gms)
Sour Cream Nonfat and low fat yogurt, non fat - low fat cottage cheese
Sour Cream non fat sour cream, mock sour cream
Sugar or honey Apple or pineapple juice, boiled down to syrup
Sugared cereals Puffed wheat, rice, Cheerios & higher fiber cereals
Tang Fresh orange or juice
Typical ice cream bar frozen fruit juice bar
Whipped cream Whipped chilled evaporated skim milk
White rice Brown rice, wild rice
Whole milk 2% milk, 1% milk, Skim milk

For more information we recommend you get Rondas book Smart Eating. If you have questions for Ronda you may e-mail her at HZRGates@aol.com

back to top

Join the BODi Team
and Save 20% on
BODi Products

Learn About This Rewarding Business Opportunity
Annual BODi Membership
With Live Streaming Workouts
Now Just $179.00!
Beachbody On Demand Annual Membership with BODi Free Trial
Try the BODi Shake
30 Day Risk-Free Guarantee

Shakeology Daily Dose of Dense Nutrition
BODi and Shakeology Bundle
Save $284.78

Beachbody On Demand and Shakeology Bundle
BODi Performance Bundle
Save $269.78

Beachbody On Demand Performance Bundle
Free Sample Workouts
XB Sweat + Sculpt
Free Sample Workout
LIIFT MORE
Free Sample Workout
4 Weeks for Every Body
Free Sample Workout
FIRE AND FLOW
Free Sample Workout
Job 1
Free Sample Workout
645
Free Sample Workout
Let's Get Up
Free Sample Workout
9 Week Control Freak
Free Sample Workout
30 Day Breakaway
Free Sample Workout
#MBF
Free Sample Workout
Barre Blend
Free Sample Workout
10 Rounds
Free Sample Workout
LIIFT4
Free Sample Workout
Transform :20
Free Sample Workout
Shift Shop
Free Sample Workout
Mes de Mas
Free Sample Workout
Top      
The goal of BODi is to provide you with solutions to reach your health and fitness goals. Click here to learn more about BODi Coach Rich Dafter.

Disclaimer: BODi® does not guarantee any level of success or income from the BODi Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See the US Statement of Independent Coach Earnings

© 2023 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Site Map  -  Shop   -  Home