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

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.

Applesauce or prune puree for half of the called for butter, shortening, or oil

Butter, margarine, shortening or oil to prevent sticking

Lightly spray with cooking spray or use non-stick pans

Creamed soups

Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents

1 whole egg

2 egg whites or ¼ cup egg substitute

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 plan yogurt, or fat-free or low-fat sour cream

Ground beef

Extra-lean or lean ground beef, chicken, or turkey

1 cup Mayonnaise

½ cup fat-free plain yogurt &

½ cup 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

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, onion flakes, or using finely copped 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

Can either omit salt or reduce by one-half.

Or use…

Herbs, spices, fruit juices, or salt-free seasoning mixes or herb blends.

To Reduce the Amount of Sugar

If your recipe calls for:

Try Substituting:

Fruited 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

1 cup sugar

NOTE: to enhance the flavor when reducing sugar, add vanilla, cinnamon, or nutmeg.

2/3 cup sugar

To Increase the Amount of Nutrients such as 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