Cook up healthier recipes by swapping one ingredient for another. These substitution tips can help.
You stock healthy foods in your pantry, but what do you do with them? And how do you modify favorite family recipes so that they're more in line with your healthy-eating plan? It's not as hard as you may think. The key is to incorporate healthier alternatives into your daily eating routine.
Fat and cholesterol
To reduce the amount of fat and cholesterol
If your recipe calls for: Try substituting: Bacon Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham) Butter, margarine, shortening or oil in baked goods Applesauce or prune puree for half of the called-for butter, shortening or oil
Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening, and don't substitute diet, whipped or tub-style margarine for regular margarine.
Butter, margarine, shortening or oil to prevent sticking Cooking spray or nonstick pans Creamed soups Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents Eggs Two egg whites or 1/4 cup egg substitute for each whole egg Evaporated milk Evaporated skim milk Full-fat cream cheese Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth Full-fat sour cream Fat-free plain yogurt, or fat-free or low-fat sour cream Ground beef Extra-lean or lean ground beef, chicken or turkey Mayonnaise Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise Oil-based marinades Wine, balsamic vinegar, fruit juice or fat-free broth Salad dressing Fat-free or reduced-calorie dressing or flavored vinegars Whole milk Reduced-fat or fat-free milk
Sodium
To reduce the amount of sodium
If your recipe calls for: Try substituting: Seasoning salt, such as garlic salt, celery salt or onion salt Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped garlic, celery or onions Soups, sauces, dressings, crackers, or canned meat, fish or vegetables Low-sodium or reduced-sodium versions Soy sauce Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce Table salt Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends
Sugar
To reduce the amount of sugar
If your recipe calls for: Try substituting: Fruit canned in heavy syrup Fruit canned in its own juices or in water, or fresh fruit Fruit-flavored yogurt Plain yogurt with fresh fruit slices Syrup Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup
Other nutrients
To increase the amount of nutrients, including vitamins, minerals and fiber
If your recipe calls for: Try substituting: All-purpose (plain) flour Whole-wheat flour for half of the called-for all-purpose flour Dry bread crumbs Rolled oats or crushed bran cereal Enriched pasta Whole-wheat pasta Iceberg lettuce Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress Meat as the main ingredient Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews White bread Whole-wheat bread White rice Brown rice, wild rice, bulgur or pearl barley
After my tobacco cessation, I found myself packing on the tonnage. I searched around and found this guide graphic to be helpful in my quest to eat what I like, and maintain an acceptable weight. Health concerns are always an issue. This guide allows me to prepare the foods I like in a way that will benefit me most.
Mayo Clinic Healthy Weight Pyramid tool - MayoClinic.com
Thanks to The Mayo Clinic Nutrition Staff.
Mayo Clinic medical information and tools for healthy living - MayoClinic.com
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