When you’re following a weight loss plan are trying to lose stomach fat or just trying to eat a bit healthier, it is important to know what you are eating and to know what small changes you can make in your diet so you see big results.
At Lose Baby Weight we believe in being balanced with your food and not undergoing drastic weight loss measures to see results – and below is a table of easy to make food swaps so you can start to feel healthier and looker lighter today.

High Fat To Low Fat Swap Table

Recipe Ingredient	Substitution	Comment
Mince	Use lean beef mince, or chicken/turkey mince instead.	Once mince is cooked, drain fat from meat.Also reduce the quantity of meat and add vegetables to your mix
Butter or margarine for baking	Use baby food apple puree which has no sugar added, or prune puree.	May need some experimenting.
Butter or margarine for spreads	Avocado or hummus.	See our easy recipe for healthy homemade hummus here. Avocado contains fat but is a good fat
Butter or margarine for cooking	A small amount of reduced fat cooking spray in a non-stick pan.	Try cooking onions in water until translucent and tender rather than oil.
Eggs in baking	Egg white and reduce the yolk quantity as the yolk is high in fat – but also is full of good nutrition so don’t cut out completely	Alternatively you can use two egg whites to replace one egg in baking.
Mayonnaise	Low fat mayonnaise or hummus and avocado.
Sour cream	Sour cream alternative made from lite cottage cheese and lemon juice.
Milk, cheese, cottage cheese	Low fat milk, low fat cheese and low fatcottage cheese.	Reduce the overall quantity of cheese in cooking so you cut down on fat even further.
White bread	Wholegrain bread and sourdough.	For information on what bread is appropriate for a healthy eating plan, click here.
White variety carbs like pasta, rice and potato	Wholemeal pasta, brown or wild rice, sweet potato, and couscous.	For more information on what carbs are great for your weight loss plan, click here.
Olive oil, butter, sugar, and salt to flavour meals	Grated lemon, fresh herbs, lime or orange zest on vegetables	Also use non-salt herbs, onion, garlic and chilli in your dishes.
Lasagna sheets	Wholegrain tortillas.
Pizza base	Wholegrain tortillas, pitta bread or mountain bread.	Crisp in the oven before adding ingredients.
Sugar in baking	Sugar replacement like Splenda to reduce calorie content, or honey. Did you know that in most baked goods you can safely reduce the sugar content by half and intensify the sweetness using nutmeg, vanilla and cinnamon.	While honey is high in sugar its naturally occurring sugar that the body metabolises differently to processed sugar.
Ice cream	Blend a frozen banana and berries to make a delicious fibre rich dessert.	For more great Lose Baby Weight dessert idea’s click here.
Breadcrumbs	Rolled oats or oatbran.
Marinade	Fruit juice or balsamic vinegar.
Tinned fruit in syrup	Tinned fruit in its own juice.

If you’d like to know more about the Lose Baby Weight Plans, click here.
To see our High Fat to Low Fat meal makeovers click here