All oils contain the same number of calories per serving. Therefore, when it comes to your weight, they're all created equal, and they all should be used in moderate portions. But, not all of them have the same health benefits. The best oils are low in saturated fat and high in monounsaturated fats such as olive oil and canola oil. Use the following table as a reference guide to help you make healthier substitutions for common ingredients in everyday recipes.
Many substitutions sacrifice little in the way of flavor.
However, you will need to experiment a bit to see how much your taste buds will sacrifice in the name of calorie reduction. Puree until smooth. Makes one cup. Many grocery stores now sell canned prune puree for baking. Check baby food aisles for prune puree also.