Nutrition 102: "Heart Healthy" Substitutions

1 lb Ground Beef: Use 1 lb Ground Turkey- reduces total fat, saturated fat, and cholesterol

1 oz. Cheddar, Swiss, or American Cheese: Use 1 oz lowfat cheese OR use 1 oz part-skim cheese (Mozzarella)- both reduce total fat, saturated fat, and cholesterol. 

1 Egg: Use 2 egg whites  OR use 1/4 cup low cholesterol egg substitute- both reduce total fat, saturated fat, and cholesterol.

1 cup Whole Milk: Use 1 cup skim milk - reduces total fat, saturated fat, and cholesterol. 

1 cup Cream: 1 cup evaporated skim milk - reduces total fat, saturated fat, and cholesterol.

1 cup Sour Cream: Use 1 cup nonfat sour cream OR use 1 cup plain nonfat yogurt OR use 1 cup lowfat cottage cheese plus 1 to 2 tsp lemon juice, blended smooth - all reduce total fat, saturated fat, and cholesterol. 

1 ounce Cream Cheese: Use 1 ounce nonfat cream cheese OR use 1 ounce Neufchatel cheese -both reduce total fat, saturated fat, and cholesterol. 

1 cup Butter: Use 1 cup margarine or 1 cup vegetable oil - both reduce saturated fat and cholesterol. 

1 cup Shortening: Use 7 fluid ounces of vegetable oil- reduces saturated fat.

1 ounce Baking Chocolate: Use 3 Tbsp cocoa powder plus  Tbsp vegetable oil - reduces saturated fat.