Protein and dairy

Let's face it -- some of our favourite foods are naturally higher in fat. Sour cream tastes great on a baked potato and smooth full-fat cream cheese is delightful on a bagel. Here's a list of how to healthfully substitute some of your favourite higher-fat foods for lower fat options. It can be done.

Instead of this...450 g (1 lb) ground beef.

Use this...450 g (1 lb) ground turkey breast or chicken breast.

Instead of this... 450 g (1 lb) ground pork tenderloin.

Use this...450 g (1 lb) extra-lean ground beef (15% fat).

Instead of this...110 g (4 oz) pork sausage.

Use this...110 g (4 oz) turkey or chicken sausage.

Instead of this..110 g (4 oz) pork shoulder or loin.

Use this...110 g (4 oz) pork tenderloin.

Instead of this...110 g (4 oz) beef chuck or sirloin.

Use this...110 g (4 oz) beef tenderloin or flank.

Instead of this...110 g (4 oz) chicken or turkey thigh or leg, skin on.

Use this...110 g (4 oz) skinless chicken or turkey breast.

Instead of this...1 whole egg.

Use this...2 egg whites.

Instead of this...175 g (6 oz) tuna in oil, drained.

Use this...175 g (6 oz) tuna in water, drained.

Instead of this...250 mL (1 c) whole milk (3.5% fat).

Use this...250 mL (1 c) acidophilus milk (adds beneficial enzymes), 250 mL (1 c) reduced-fat, low-fat milk, or fat-free milk (2%, 1%, or less than 0.5% fat; thinner consistency; yields less rich results), 250 mL (1 c) lactose-free milk (for the lactose intolerant), 250 mL (1 c) goat's milk (for the lactose-intolerant; more tangy taste), 250 mL (1 c) soy milk, rice milk, or almond milk (for the lactose intolerant or vegetarians; may be sweetened), 250 mL (1 c) oat milk (for the lactose-intolerant or vegetarians; may be sweetened).

Instead of this...275 g (10 oz) sour cream.

Use this...275 g (10 oz) reduced-fat or fat-free sour cream, 275 g (10 oz) quark (richer texture than reduced-fat sour cream), 275 g (10 oz) reduced-fat or fat-free plain yogurt, 275 g (10 oz) fat-free evaporated milk +15 mL (1 tbsp) lemon juice.

Instead of this: 225 g (8 oz) cream cheese.

Use this: 225 g (8 oz) reduced-fat or fat-free cream cheese (block or tub-style; lower in fat and moisture), 115 g (4 oz) reduced-fat cream cheese + 115 g (4 oz) fat-free cream cheese, 225 g (8 oz) reduced-fat ricotta cheese (for cooking), 225 g (8 oz) dry-curd cottage cheese (for cooking), 225 g (8 oz) pureed silken or soft tofu, 225 g (8 oz) tofu cream cheese.

Instead of this...110 g (4 oz) shredded cheddar cheese.

Use this...110 g (4 oz) shredded reduced-fat or cheddar cheese, 110 g (4 oz) feta, blue, or goat cheese, 50 g (2 oz) cheese + 50 g (2 oz) reduced-fat or fat-free cream cheese.