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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

 

If you are interested in more healthy eating information, check out our upcoming Cooking for Life Cookbook!

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