By reducing our calorie intake by just 500 calories a day, we will lose one pound a week.  Here are a few tips to implement when you are baking to help.

1. Replace 1/2 cup of butter/margarine by using 1/4 cup of applesauce + 1/4 cup of canola oil, butter or margarine.

2. Replace 1 egg by using 2 egg whites  or 1/4 cup liquid egg substitute.

3. Replace sweetened condensed milk by using lowfat/nonfat sweetened condensed milk.

4. Replace evaporated milk by using evaporated skim milk.

5. Replace 1 cup all-purpose flour by using 1 cup whole-wheat flour or 1 cup whole-wheat pastry flour or 7/8 cup all-purpose flour + 2 Tbsp. soy flour.

6. Replace butter milk by using an equal amount of nonfat or low fat yogurt.

7. Replace 1 oz unsweetened baking chocolate by using 3-4 Tbsp. cocoa powder + 1 Tbsp. oil + 1 Tbsp. sugar (for frosting or sauces) or 1/4 cup cocoa (for cakes or cookies)

8. Replace 1 cup chocolate chips by using chopped dried fruit such as cranberries, raisins, apricots, cherries (for quick bread and muffins) or chopped nuts.

9. Replace frosting by using sliced fresh fruit or pureed fruit orlight dusting of powdered sugar.

Making these few sutle changes can help reduce your calorie intake thus helping with weight loss.  It’s hard to give up some of the foods we like.  By using  the above food exchanges, we can still lose weight without giving up many of the foods we like.  We just have to remember, we can’t eat two pieces instead of one because we lowered the calories.  (I use to be good at that type of reasoning)

Time for to get ready to go to work.  I’m filling in for a friend working  in the gift shop at the hospital.   I’ll be eating a healthy lunch in the cafeteria before my shift starts.  (love when someone else does the cooking)

These tips were made available by the American Institue for Cancer Research.  Fat cells can lead to cancer….so come on all……lets get rid of our fat!!!!