Healthy Substitutions

I am going to post something other than a recipe today.  I was recently asked by my aunt about trying lower-fat recipes and changing recipes to make them healthier.  I have done this for many of my recipes but I am going to share some easy substitutions to make food healthier for you if you are wanting to change a recipe you find.  

If the recipe calls for                                       Try using
Bacon                                                            Canadian bacon, smoked turkey, lean prosciutto
Bread, white                                                  Whole-grain bread
Bread crumbs, dry                                          Rolled oats or crushed bran cereal
Butter, margarine, shortening or oil (baking)        Apple sauce or prune puree for half of the called                            
                                                                              for amount
Butter, margarine, shortening or oil (nonstick)  Cooking spray or nonstick sprays
Cream                                                           Fat-free half-and-half or evaporated skim milk
Cream cheese                                                Fat-free or low-fat, Neufchatel or low-fat 
                                                                                cottage cheese pureed til smooth
Eggs                                                               2 egg whites or 1/4 c. egg substitute for        
                                                                                 each whole egg called for                                                                 
All-purpose flour                                             Whole-wheat flour for half of the called for flour
Fruit canned in heavy syrup                              Fruit canned in water or own juices, or fresh fruit
Ground beef                                                    Extra-lean or lean ground beef, chicken or turkey (no poultry 
                                                                                         skin added)
Iceburg lettuce                                                 Arugula, chicory, collard greens, dandelion greens, kale, 
                                                                                          mustard greens, spinach or watercress
Mayonnaise                                                      Reduced-calorie mayonnaise-type salad dressing or 
                                                                                           reduced-calorie, reduced-fat mayonnaise
Meat, main ingredient                                        Three times as many vegetables as the meat on pizzas or in
                                                                                          casseroles, soups or stews
Evaporated milk                                               Evaporated skim milk
Whole milk                                                      Reduced-fat or fat-free milk
Oil-based marinades                                        Wine, balsamic vinegar, fruit juice or fat-free broth
White pasta                                                      Whole-wheat pasta
White rice                                                         Wild rice, brown rice, bulgur or pearl barley
Salad dressing                                                   Fat-free or reduced-calorie dressing or flavored vinegars
Seasoning salt (garlic salt, onion salt etc)           Herb-only seasonings, such as garlic powder, celery seed, 
                                                                                              onion flakes, finely chopped herbs/vegetables
Creamed soups                                                 Fat-free milk-based soups, mashed potato flakes, pureed
                                                                                               carrots, potatoes or tofu for thickening
Soups, sauces, dressings, crackers canned meat  Low-sodium or reduced-sodium versions
Sour cream                                                        Fat-free or low-fat sour cream, plain fat-free or low-fat
                                                                                                 yogurt (also used Greek yogurt here)
Soy sauce                                                          Sweet-and-sour sauce, hot mustard sauce or low-sodium
                                                                                                 soy sauce
Sugar                                                                 In most baked goods you can reduce the amount by half 
                                                                                                then add vanilla, nutmeg or cinnamon to 
                                                                                                intensify flavor, or use substitute like splenda
Syrup                                                                 Pureed fruit, such as applesauce or low-calorie sugar-free
                                                                                                syrup
Table salt                                                            Herbs, spices, citrus fruits, rice vinegar, salt-free seasoning
                                                                                                mixes or herb blends
Fruit flavored yogurt                                           Plain yogurt with fresh fruit slices


This is just a list I got from the Mayo Clinic website.  I try to use whole-grain or wheat as much as possible.  I have also been trying to use as much fat-free, low-calorie and low-sodium items as possible.  I also try to use fresh herbs more and less salt if possible.  I hope this helps anyone who is trying to be a bit healthier. 

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