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Twitter Tips Tuesday: Substituting Out the Saturated Fats

December 16, 2011

Welcome back to, your premier site for science based nutrition information. Every Tuesday check out my twitter @CakeNutrition for quick nutrition tips throughout the day. No twitter? No problem! My tweets show up to the right>>>

Today’s Topic: Simple Substitutions for Saturated Fats

*Since this is a li’l make up post because I got caught up in finals I’m just going to list them all here … my twitter friends will be so disappointed … I’ll make it up to them somehow

Simple Swaps: 

Foods on the left are the conventional, high sat-fat foods, foods on the left are the lower sat-fat substitutions (ie sat-fat >>> less sat-fat)

Straight Food Swaps:

eggs >>> egg whites

bacon/sausage >>> Canadian bacon, turkey bacon, ham

ground beef >>> ground turkey or chicken

meat or poultry >>> seafood like salmon, tuna, trout, or tilapia

Swaps In recipes:

butter >>> margarine

whole milk >>> skim or 1% milk

mayo >>> reduced fat mayo or low-fat yogurt

sour cream >>> fat-free sour cream or low-fat yogurt

cream cheese >>> Neufchatel cheese, fat-free cream cheese

whole-milk cottage cheese >>> fat-free cottage cheese

1 lb ground beef >>> 1/2 lb ground beef (90%+ lean) plus 1 can (14 oz) cooked lentils or beans



*Nutritional tips provided by, and