Permanent Link: http://ufdc.ufl.edu/IR00002140/00001
 Material Information
Title: Cholesterol Control Handouts for Session 5: Just Substitute It
Physical Description: Fact Sheet
Creator: Bobroff, Linda B.
Publisher: University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication: Gainesville, Fla.
Publication Date: 2003
Acquisition: Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Melanie Mercer.
Publication Status: Published
General Note: "First published: November 1999. Revised: December 2003."
General Note: "FCS8646"
 Record Information
Source Institution: University of Florida Institutional Repository
Holding Location: University of Florida
Rights Management: All rights reserved by the submitter.
System ID: IR00002140:00001

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FY238 Handouts for Lesson 51 JUST SUBSTITUTE IT Linda B. Bobroff2 1. This document is FCS8646, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Ext ension Service, Institute of Food and Ag ricultural Sciences, University of Florida. First published: N ovember 1999. Revised: December 2003. Please visit the EDIS web site at http://edis.ifas.ufl.edu 2. Linda B. Bobroff, PhD, RD, LD/N, prof essor, Department of Family, Youth and Community Sciences, Florida Cooperative Extensio n Service, Institute of Food and Agricultural Sciences, University of Florid a, Gainesville, 32611. Reviewed by R. Elaine Turner, PhD, RD, and Samuel F. Sears, Jr., PhD, University of Florida; Tina B. Allen, MS, Columbia County Extension Service; and Marcia Zabor, M.S., formerly of Marion County Extension Service. The Institute of Food and Agricultural Sciences is an equal opportuni ty/affirmative action employer authorized to provide research, educational, information and other services only to individuals and instituti ons that function without regard to race, color, sex, age, handicap, or national origin. For inform ation on obtaining other extension publications, contact your county Cooperative Extension Service office Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Waddill, Dean


Lets Substitute To the right of each ingredient, write a lower fat substitution. Whole milk ____________________________________ Butter ________ ____________________________ Egg (1) ______ ______________________________ Cheese ________ ____________________________ Lard ________ ____________________________ Sour cream ____________________________________ Mayonnaise ____________________________________ Salad dressing ____ ________________________________ Ham hocks ______ ______________________________ Ground beef or pork .. ____________________ ________________ Bacon ________ ____________________________ Fat for greasing pan .. ____________________________________ Evaporated milk ____ ________________________________ When youre finished, compare your answers to those on the overhead, and fill in the blanks. Cholesterol Control Session 5, Handout 1 FY238-S5, H1


Suggestions for INGREDIENT SUBSTITUTION These are suggestions for substituting ingredients in your favorite recipes. Whole milk Skim or 1% milk Butter Reduced fat margarine 1 Egg 2 egg whites or 1/4 cup egg substitute Cheese Reduced fat cheese Lard Reduced fat margarine Sour cream Nonfat or low-fat sour cream or yogurt Mayonnaise Nonfat or light mayonnaise Salad dressing Nonfat or light salad dressing Ham hocks Skinless chicken thighs Ground beef or pork Ground skinless turkey breast Bacon Canadian bacon, turkey bacon or lean ham Fat for greasing pan Nonstick cooking spray Evaporated milk Evaporated skim milk Cholesterol Control Session 5, Handout 2 FY238-S5, H2


Serving Sizes Rice = cup Baked potato = 1 potato Beef = 3 ounces (about the size of a deck of cards) Apple pie = 1/6 of pie Bread = 1 slice Pancakes = 3 Orange juice = cup Cookies = 1 (from refrigerated dough) Cooked vegetables = cup Raw vegetables = cup Salad greens = 1 cup French fries = 10 pieces Banana = 1 medium Apple = 1 Grapefruit = Canned fruit = cup Processed cheese = 1 oz Cream cheese = 2 tablespoons Skim milk = 1 cup Ice cream = cup Salad dressing = 1 tablespoon Egg = 1 Peanut butter = 2 tablespoons Bologna = 2 slices Ham = 1 slice Beans = 1 cup Chicken breast = 3 ounces Cholesterol Control Session 5, Handout 3 FY238-S5, H3


Recipe Re-Do Name of dish __________________________ In this recipe, the following chan ges can be made to lower the fat and/or cholesterol content of the dish: ____________________can be replaced with ____________________ ____________________can be replaced with ____________________ ____________________can be replaced with ____________________ ____________________can be replaced with ____________________ ____________________can be replaced with ____________________ ____________________can be replaced with ____________________ Cholesterol Control Session 5, Handout 4 FY238-S5, H4


Goal for the Week I will substitute lower-fat ingredients for high-fat ingredients in the following recipe to make my meal healthier: _________________________ Cholesterol Control Session 5, Handout 5 FY238-S5, H5


Tip of The Week Substitute the high-fat ingredients in your recipes with lower-fat ingredients to make your meals healthier! Cholesterol Control Session 5, Handout 6 FY238-S5, H6