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Healthy Substitutions

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Edited by Crimsonwolf

Healthy Substitutions

Source: The American Dietetic Association's Complete Food & Nutrition Guide
by Roberta Larson Duyff, MS, RD, CFCS

Ingredient

Substitute

Bacon

Canadian bacon

Lean ham

Butter, lard, and other saturated fat (coconut oil, palm oil)

Soft tub margarine (first ingredient on food label listed as liquid vegetable oil)*

Corn, cottonseed, olive, rapeseed (canola), safflower, sesame, soybean or sunflower oil

*(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).

Chocolate

1 oz. baking chocolate = 3 T. cocoa powder and 1 T. oil

Cream

Evaporated skim milk

Cream soup

Defatted broths

Broth-based or skim milk-based soups

Full-fat cheese

Low-fat, skim-milk cheese

Cheese with less than 5 grams of fat per ounce

Fat-free cheese

Ground beef

Extra lean ground beef

Lean ground turkey or chicken

Ice cream

Low-fat or nonfat ice cream

Frozen low-fat or nonfat yogurt

Frozen fruit juice products

Sorbet

Mayonnaise

Low-fat or fat-free mayonnaise

Whipped salad dressing

Plain low-fat yogurt combined with low-fat cottage cheese

Nuts

Dried fruit such as raisins, chopped dried apricots or dried cranberries

Ricotta cheese

Low-fat or fat-free cottage cheese

Nonfat or low-fat ricotta cheese

Salad dressing

Low-calorie commercial dressings

Homemade dressing made with unsaturated oils, water, and vinegar or lemon juice

Sausage

Lean ground turkey

95% fat-free sausage

Sour cream

Plain low-fat yogurt

1/2 C. cottage cheese blended with 1 1/2 tsp. lemon juice

Fat-free sour cream

Whipped cream

Chilled, whipped evaporated skim milk

Nondairy whipped topping made from polyunsaturated fat

Whole egg

Two egg whites

1/4 C. cholesterol-free liquid egg product

1 egg white plus 2 tsp. oil

One egg yolk = One egg white

One egg (as thickener) = 1 T. flour

Whole milk (as a beverage or in recipes)

Skim, 1 percent or 2 percent milk

 

 

 

Crimsonwolf

Heathen's Kitchen Compendium