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Reducing calories and fat from your food doesn't necessarily mean that you have to sacrifice flavor. In fact, there are many substitutions that you can add into your meals so you don't have to compromise your sense of taste. Being able to maintain a zest for your food is the only way that you will be able to continue to eat healthy and nutritious foods. Bacon:
Bacon is used very often as a base for flavorful dishes due to the distinct smoky flavor that it imparts in the oil and within the pan itself. However, bacon is a very fatty meat source and is extremely high in sodium and nitrates. A clever way to keep the bacon flavor is to try to use either a smoked turkey bacon or chicken bacon, which has over 60% less fat and sodium per serving. The only issue is that because there isn't so much fat, you will have to add a bit of olive oil to the pan (after the bacon is finished cooking) to deglaze it and get that flavorful base. Ground Beef:
A staple that can be used in a wide variety of dishes, try substituting regular ground beef with either lean ground beef, ground chicken, ground turkey, or even vegetarian crumbles. You can save over 100 calories per serving by just making a switch from regular to extra lean. Egg Noodles:
Anytime your recipes call for egg noodles or rice noodles, substitute with similar style whole wheat pasta. Maintain the style of the dish without having to compromise on the healthiness. You won't even be able to tell the difference between them. Butter or shortening (in baked goods):
A tasty way to create the same airy lightness in baked goods as full fat products do is to try a fruit puree. Unsweetened applesauce is a great choice which adds a touch of sweetness but is mild enough not to overpower the dish itself. Also, try pear puree, prune puree, or apricot puree for mild flavors. Banana and blueberry can also be used, but their flavors are distinct and will impart a stronger taste to the food. Condiments:
Many commonly used sauces and condiments such as mayonnaise, ketchup, and barbeque sauce are often ladled with high quantities of sugar and loads of fat. Considering that most serving sizes are roughly one tablespoon, and many people use considerably more than that, you can see how extra calories can sneak up on people. Try using salsa as your condiment of choice – it is low in fat and calories and high in vitamins and minerals.
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