Can you use a substitute? Skim milk can be substituted for whole milk. Skim
evaporated milk can take the place of cream. Yogurt or no-fat sour cream
are substitutes for sour cream. Two egg whites can take the place of a whole egg.

You eliminate 100 to 120 calories for each tablespoon of fat you remove
from a recipe.

If the recipe directions say saute, use a nonstick pan. Or use a nonstick
spray or steam-cook vegetables in broth or in the microwave.

The carbohydrate content of a food and how much of this food is eaten have the 
greatest impact on blood sugar levels. Only a small amount of protein turns into 
sugar in the body. Protein has little effect on blood sugars unless you eat very large
amounts.

Exercise most often lowers blood sugars. In fact, exercise really helps control blood 
sugars. However, sometimes, exercise may increase blood sugar levels. It helps to 
learn how exercise affects you. This way you can safely manage your blood sugars 
during and after exercise.