Recipes - Food Nutrition News - Pakistani Indian Asian Food Recipes

How to Lower Fat and Cholesterol

Ingredient	Replace with
Full cream milk	Reduced or non-fat milk
Full cream evaporated milk	Low fat evaporated milk (1.6% fat)
Yoghurt	Low fat yoghurt
Cream	Yoghurt or Evaporated milk (4 % fat)
Sour Cream	Low fat yoghurt, Reduced fat sour cream
Coconut Cream	Lite Coconut milk, Low fat evaporated milk plus coconut essence
Cream cheese	Ricotta or cottage cheese
Regular Cheese	Low fat (10%) cheese, 25% fat hard cheese such as Edam
Butter	Mono/polyunsaturated oils or spread
Cooked Chicken	Remove chicken skin, choose breast meat
Fatty Meats	Lean meats, remove all fat
Streaky bacon	Middle eye rasher
Tuna or Salmon in oil	Tuna or salmon in brine or spring water
Puff & regular pastry	Filo pastry and spray with oil

How to Lower Salt or Sodium

Ingredient	Replace with
Salt in cooking	Lemon juice, curry powder, spices
Canned or smoked fish	Canned in spring water
Sauces	Low salt varieties

How to Lower Sugar

Ingredient	Replace with
Sugar	Reduce quantity or sugar, or smaller amount of honey
	Add fruit juice instead of sugar
	Use fresh or dried fruit instead of sugar
	Use a liquid or powdered equivalent substitute

How to Increase Fiber

Ingredient	Replace with
White flour	Whole meal Flour
White rice	Brown Rice
Plain pasta	Whole meal pasta
Peeled vegetables	Unpeeled Vegetables
White Bread crumbs	Whole meal bread crumbs