This food preparation guide will help you keep the food you buy and prepare low in saturated fat and cholesterol. Substitutes allow one ingredient to be used in place of another ingredients in most recipes. Use tested recipes for best results, as adjustments may be needed.

Use only at the table. For all cooking or baking replace butter or solid shortening with a recommended oil, whenever possible.

Less oil is usually required in cooking than butter, butter (special or regular) or solid shortening.

3/4 cup liquid oil = 1 cup butter, butter or solid shortening.

1 tablespoon liquid oil = 1 tablespoon butter, butter or solid shortening.

Cocoa powder is low in saturated fat and can be used instead of chocolate.

3 tablespoons dry cocoa powder + 1 1/2 teaspoons liquid oil = 1 square chocolate.

Dietary, nonfat, low-fat or skimmed milk cheeses can be used instead of regular cheeses for most types of cooking.

Skim milk, nonfat dry milk, evaporated skim milk or 1% low-fat milk can be used instead of whole milk for cooking or baking.

1 cup skim milk + 2 teaspoons liquid oil = 1 cup whole milk

1/2 cup evaporated skim milk + 1/2 cup water + 2 teaspoons liquid oil = 1 cup whole milk.

Prepared toppings are often made with coconut oil or palm oil. Both are high in saturated fat and should be avoided.

Nonfat dry milk or canned evaporated skim milk can be whipped. Follow package directions or do the following: chill the bowl and beaters; add the chilled milk and whip until stiff; add sweetening and flavoring and serve immediately.

Trim off all visible fat.

Oven cooking is recommended. Wire racks should be used for all oven cooking so the fat can drip out. The longer the meat is cooked, the more fat will cook out. Don't use high temperatures.

When you cook you should bake, broil or roast your meat and use a wire rack.

Boiling or simmering is acceptable. When the meat is done, immediately remove it from the cooking liquid. Meat cooled in the cooking liquid will re-absorb some of the fat.

If you use a recommended oil, frying is acceptable. Occasionally, a "special" butter might be used, but oil is preferred.

Avoid deep-fat frying.

Drain foods as they cook to remove excess fat.

The fat is soup and in stock can be removed by chilling. Chilling sauces the fat to rise to the top of a liquid. Once chilled or hardened, the fat can be easily removed.

To remove fat, chill soup overnight in the refrigerator. A layer of fat will form. Remove and discard the fat. In the quick-chill method of removing fat, place soup or stock in a shallow pan and put it in the freezer for a short time, or drop ice cubes into the hot soups or stock. Skim the fat off as it floats to the top.