Just because a recipe calls for a specific ingredient doesn't mean you have to use that exact ingredient. You can easily modify your favorite recipes to make them lower in fat by substituting ingredients. Here are a few ways to do that:

• You can lower the amount of fat in many baked products by 1/4 to 1/3 without even noticing the difference. For example, if a cookie, quick bread, or muffin recipe calls for 1 cup oil, use 2/3 cup instead. (Don't do this for yeast breads and pie crusts.)

• Instead of using solid fats such as shortening or butter, use vegetable oil such as corn oil, canola oil, or peanut oil. To substitute liquid oil for solid fat, use about 1/4 less than the recipe calls for. For example, if a recipe calls for 1/4 cup shortening or butter (4 tablespoons), use 3 tablespoons of oil instead.

• Substitute plain low-fat or nonfat yogurt for sour cream, in the same proportion. Or, use buttermilk or blended low-fat cottage cheese instead of sour cream -- these substitutes save 44 grams of fat.

• When a recipe calls for whole milk or half-and-half, use skim milk or 1% milk instead. That will save 25 grams of fat. For extra richness, try evaporated skim milk.