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September 3, 2020 9:00 am
Wanting to start your low fat cooking experience but feels like it is difficult to do so? Fret not! Easing your way towards a low fat cooking experience may be easier than you think.
You just have to know what low fat ingredients you can use to substitute for your commonly used ingredients when cooking Pinoy ulam recipes. Doing this little changes will definitely make a difference to your health, if done continuously.
Below are some low-calorie alternatives to provide new ideas to your old favorites.
| FOOD CATEGORY | HIGHER FAT CHOICES | LOWER FAT ALTERNATIVES |
| Dairy Products | Evaporated whole milk | Evaporated skim milk (<1 % fat)
Reduced-fat Evaporated milk (2% fat) |
| Whole Milk | Low fat (1% fat) Milk
Reduced-fat (2% fat) Milk Fat free or Skim (<1% Fat) Milk |
|
| Ice cream | Sorbet, sherbet, low-fat or fat-free frozen yogurt or ice cream
Frozen fruit bars |
|
| Whipping Cream | Whipping Cream (made from skim milk) | |
| Sour cream | Plain low fat yogurt | |
| Heavy Cream | Evaporated skim milk
Low fat yogurt Low fat unsalted cottage cheese |
|
| Cream cheese | Light or fat-free cream cheese | |
| Cheese (Cheddar, Swiss, Jack) | Reduced-calorie cheese
Low calorie processed cheeses Fat-free cheese |
|
| Cottage cheese (4% fat) | Low fat or reduced- fat cheese | |
| Mozzarella cheese | Part-skim milk, low moisture mozzarella cheese | |
| Whole milk ricotta cheese | Part-skim milk ricotta cheese | |
| Coffee cream (1/2 and half) or Non-dairy creamer (liquid, powder) | Low fat (1%) or reduced fat (2%) milk or fat-free dry milk powder | |
| Cereals, Grains and Pastas | Ramen noodles | Rice or noodles (Spaghetti, macaroni, etc.) |
| Pasta with white sauce (Alfredo) | Pasta with red sauce (Marinara) | |
| Pasta with cheese sauce | Pasta with vegetables (Primavera) | |
| Granola | Crispy rice
Oatmeal Reduce-fat granola |
|
| Fats, Oils and Salad Dressings | Regular margarine or butter | Light margarines or butter |
| Regular mayonnaise | Light mayonnaise
Mustard |
|
| Regular Salad dressing | Reduce-calorie or fat-free salad dressings
Lemon juice Plain herbed flavoured dressing Wine vinegar |
|
| Oil, shortening or lard | Non-stick cooking spray for stir frying or sautéing |
Replacing high calorie/ high fat foods with lower calories/ lower fat choices, together with sufficient physical activity, is a great way to lose or maintain weight and build healthy lifetime habits. Changes can be made gradually until you get used to it.
Being aware of what low fat ingredients to use, coupled with some creativity will make your low fat dishes a hit in the household.
Additionally, most fishes and shellfishes are low in fat and would be good protein sources in our dishes. Get your hands to try 2 of our suggested low fat dishes — our Sweet and Sour Shrimp and Steamed Tilapia for healthier and delicious meal time.
Deborah A. Sales, RND is a licensed nutritionist-dietitian handling the Science Communication Section of AJINOMOTO PHILIPPINES CORPORATION’s Public Relations Department. She is a technical expert in food and health and an experienced Culinary Nutrition spokesperson.
