Give yourself a pat on the back by giving up those pats of butter. One tablespoon of butter has 100 calories and 11 grams of fat (7 grams of saturated fat). There's no reason you have to give up the great taste, however. There are plenty of butter substitutes out there - finding the perfect one that fits your diet plan can be a challenge, though. Replace butter with Butter Buds. Butter Buds is a low-cholesterol fat-free substitute with just five calories per serving. Use it on your sweet potato, brown rice or baked chicken for a burst of flavor. It makes a great sprinkle for popcorn and steamed veggies, too. If you're looking for a replacement to top or dip warm, fresh bread, then go Mediterranean. Hummus, baba ghanoush, fresh, roasted garlic and just plain olive oil offer healthy, unsaturated fats, and a little goes a long way when it comes to flavor. In baking recipes, fruit often can replace butter and even enhance flavor.
Try unsweetened applesauce, pureed bananas or pureed prunes to give recipes to reduce fat and give you a fiber boost. One half-cup of fruit can replace one cup of butter. One replacement you might want to avoid, however, is margarine. Often, dieters replace butter with margarine, thinking it's the lower-calorie option. In reality, margarine can contain as many calories as butter and still contains saturated fat, not to mention trans fats. If you must choose a margarine, get it in the tub instead of sticks, which contain more trans fats. Look for one that contains 2 grams or less of saturated fat per serving, and if you can find one that's fortified with vitamins, minerals or omega-3 fatty acids, then go for it.