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| Cream Cheese | Use a nonfat or low-fat cream cheese; or Neufchâtel. |
| Cheeses | Look for nonfat cheeses or part-skim lite cheeses. |
| Sour Cream | Substitutes include nonfat or low-fat sour cream, nonfat or low-fat yogurt and puréed nonfat or low-fat cottage cheese. |
| Heavy Cream | A great substitute is evaporated skim milk. Or try half & half instead. |
| Mayonnaise | Nonfat and low-fat mayos have improved in taste. Try one! Or halve the fat by mixing equal portions of mayonnaise and nonfat yogurt. |
| Milk, whole or 2% | Use skim or 1% milk. You can also dilute evaporated skim or stir up some nonfat dry milk. |
| White sauce from a roux (butter and flour) | Substitute whipped margarine spread for butter and use skim or 1% milk instead of cream or whole milk. |
| Fat in baking: butter, margarine or oil. | Keep a tablespoon of fat, and to that add puréed prunes or applesauce to equal the amount needed. |
| An egg | Substitute 2 egg whites or use an egg substitute. |
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If you like the recipes, you'll
love our book, The Snowbird Diet, 12 Days to A Slender
Lifetime (Warner Books). You'll find page after page of incredibly delicious, amazingly healthy recipes and menus. (How do "Chicken Artichoke Hearts with Mushrooms" and "Creamy Baked Apples" sound?) The Snowbird Diet also contains sound medical advice — based on Dr. Robertson's 20+ years' experience in weight management — and practical tips for losing weight and keeping it off. |
All material contained on weight-control.com has been provided by Dr. Robertson and is the property of Southwest Bariatric Nutrition Center unless otherwise stated. All rights reserved.
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