Healthy Substitutions Guide
Healthy food does not have to taste plain. Give these healthy substitutions a try so you can eat healthier and keep your food tasting great!
|
Original Recipe
|
Use This Instead!
|
| Whole or 2% milk |
Skim milk, 1% milk or evaporated skimmed milk diluted equally with water |
| Whipping cream |
Chilled evaporated skimmed milk, whipped |
| Cheese |
Cheeses with 5 grams of fat or less per ounce, nonfat, lite or part-skim |
| Cream cheese |
Light cream cheese products or Neufchátel |
| Sour cream |
Nonfat or low-fat sour cream, or nonfat or low-fat plain yogurt |
| Whole egg |
2 egg whites or 1/4 cup egg substitute |
| Baking chocolate |
3 T. cocoa plus 1 T. monounsaturated or polyunsaturated vegetable oil or margarine |
| White flour (1 c.) |
1/2 c. whole wheat flour plus ½ c. white flour, or 2/3 c. white flour plus 1/3 c. oat bran |
| Sugar |
Reduce amount by 1/3 to 1/2 or substitute brown sugar or honey when flavor will not be affected |
| Salt |
Reduce by 1/2 or eliminate |
| Margarine |
Reduce amount, using a margarine made form monounsaturated or polyunsaturated oil, or use reduced-calorie margarine |
| Vegetable oil |
Reduce amount, using a monounsaturated or polyunsaturated oil (recommended oils include corn, soybean, sunflower, safflower or canola) |
| Mayonnaise |
Fat-free, reduced calorie or low-cholesterol mayonnaise |
| Gravy |
Gravy made with bouillon granules or broth and thickened with flour or cornstarch |
| Egg noodles |
Noodles made without egg yolks |
| White rice |
Brown or wild rice |
| Pecans, walnuts |
Reduce by 1/3 to 1/2 |
| Ground beef |
Lean ground beef or ground turkey |
| Beef, pork, veal or lamb |
Lean cuts of red meat, trimmed of all visible fat – or substitute chicken or turkey |
| Bacon |
Turkey bacon or Canadian bacon |
| Poultry |
Skinned poultry |
