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Healthy Food Substitutions
Sour Cream Substitutes
Plain low-fat yogurt
1/2 cup cottage cheese blended with 1-1/2 teaspoon lemon juice
Fat-free sour cream
Whipped Cream Substitutes
Chilled, whipped evaporated skim milk
Nondairy whipped topping made from polyunsaturated fat
Cream Substitutes
Evaporated Milk:
Use: Evaporated skim milk
Whole milk (as a beverage or in recipes) substitutes:
Use: Skim, 1-percent or 2-percent milk
Ice cream substitutes:
Low-fat or nonfat ice cream
Frozen low-fat or nonfat yogurt
Frozen fruit juice products
Sorbet
Full-fat Cheese Substitutes
Low-fat, skim-milk cheese
Cheese with less than 5 grams of fat per ounce
Fat-free cheese
Ricotta cheese substitutes:
Low-fat or fat-free cottage cheese
Nonfat or low-fat ricotta cheese
Meat Substitutes
Ground beef substitutes:
Extra lean ground beef
Lean ground turkey or chicken
Bacon substitutes
Canadian bacon
Lean ham
Sausage substitutes
Lean ground turkey
95-percent fat-free sausage
Whole Egg Substitutes
Two egg whites
1/4 cup cholesterol-free liquid egg product
1 egg white plus 2 teaspoons oil
One egg yolk = One egg white
One egg (as thickener) = 1 tablespoon flour
Mayonnaise and Salad Dressing Substitutes
Low-fat or fat-free mayonnaise
Whipped salad dressing
Plain low-fat yogurt combined with low-fat cottage cheese
Salad dressing substitutes:
Low-calorie commercial dressings
Homemade dressing made with unsaturated oils, water, and vinegar or lemon juice
Nut Substitutes
Dried fruit such as raisins, chopped dried apricots or dried cranberries
Cream Soup Substitutes
Broth-based or skim milk-based soups
Chocolate Substitutes
1 ounce baking chocolate = 3 tablespoons cocoa powder and 1 tablespoon oil
Butter, Lard, and Other Saturated Fat (coconut oil, palm oil) Substitutes
Soft tub margarine (first ingredient on food label listed as liquid vegetable oil)*
Corn, cottonseed, olive, rapeseed (canola), safflower, sesame, soybean or sunflower oil
NOTE:
*When cooking, it is better not to substitute reduced-fat margarine or corn oil spreads for regular butter and margarine unless a recipe has been specifically developed for their use. Their increased water content can make a substantial difference in the food's taste, appearance and texture.
Simple Low Calorie/Fat Substitutions
Here are a few suggestions for simple changes you can make in your daily diet that can add up to big savings around your waistline. Take little steps. If you can't imagine coffee without cream, try it with less, or use half cream and half milk.
Remember: Every little bit helps!
In your coffee:
Instead of: Two teaspoons sugar (30 calories)
Try: Two teaspoons sugar-free sweetener (0 calories)
Instead of: Two tablespoons half-and-half (40 calories)
Try: Two tablespoons reduced-fat milk (15 calories)
On a sandwich:
Instead of: One tablespoon mayonnaise (100 calories)
Try: One tablespoonlow-fat mayonnaise (50 calories)
Or One tablespoon mustard (15 calories)
On a bagel:
Instead of: 2-teaspoons butter (72 calories) or 2-teaspoons stick margarine (66 calories)
Try: Two teaspoons cream cheese (33 calories)
Or Two teaspoons nonfat cream cheese (25 calories)
Or Two teaspoonsall-fruit jam (35 calories)
On a salad:
Instead of: One tablespoon creamy dressing (80 calories)
Try: One tablespoon vinaigrette dressing (40 calories)
Or One tablespoon fat-free dressing (10 calories)
Sweet snacks:
Instead of: One candy bar (150 calories per ounce)
Try: One granola bar (110 calories per ounce)
Or One banana (26 calories per ounce)
Salty snacks:
Instead of: potato chips (140 calories per ounce)
Try: Baked chips or pretzels (110 calories per ounce)
Or unbuttered popcorn (80 calories per ounce)
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