LIGHT SUBSITUTTIONS
Healthy Ingredient Substitutions
Trying to cut back on calories and fat? Use this chart to find healthier options for your diet.| Instead of: | Try: | ||||||||
| Ground beef | Ground turkey | ||||||||
| Cream (for everything except whipping) | Evaporated skim milk OR low-fat buttermilk | ||||||||
| Cream Cheese | Neufchatel OR Light Cream Cheese OR Ricotta Cheese | ||||||||
| Butter or margarine | Light butter (use less or reduce the liquid elsewhere in the recipe) OR combination of light butter and fat-free cream cheese OR prune puree or baby food prunes OR applesauce | ||||||||
| 1 egg | 2 egg whites OR egg substitute (amount will vary) | ||||||||
| Chocolate chips | Mini chocolate chips and reduce amount OR use fewer chips | ||||||||
| Sour cream | Plain yogurt OR fat-free sour cream | ||||||||
| Nuts | Use less and toast for added flavor OR crispy rice cereal | ||||||||
| Peanut butter | Reduced-fat peanut butter | ||||||||
| Whole milk | Evaporated skim milk OR skim or low-fat (1 percent) milk | ||||||||
| Oil (in baking) | Applesauce OR pumpkin puree OR prune puree OR mashed bananas | ||||||||
| Mayonnaise | Reduced-fat mayonnaise OR mustard | ||||||||
| Sour cream, mayonnaise, and cheese-based dips | Bean dips, roasted and pureed vegetable dips, salsa | ||||||||
| Bacon or sausage | Turkey bacon OR turkey sausage OR Canadian bacon OR lean ham | ||||||||
| Beef chuck or brisket | Beef round OR flank steak | ||||||||
| Pork butt/shoulder | Pork tenderloin | ||||||||
| Cream-based soups | Broth-based soups | ||||||||
| Pepperoni pizza | Veggie pizza, light on the cheese | ||||||||
| Pasta with cream sauce | Pasta with tomato sauce |
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