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Healthier Recipe
Substitutions
by Jennifer M.
Baumann, RD, LDN
Instead of this...
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Use
this...
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Whole milk yogurt |
Nonfat or low-fat yogurt |
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1c sour cream |
1c nonfat plain yogurt or 1c nonfat sour cream |
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Regular cheese |
Low-fat or skim milk cheese |
Whole or 2% milk
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Skim or 1% milk |
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Cream |
Evaporated Milk |
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Cream cheese |
Low-fat or fat free cream cheese |
Ice cream or ice milk
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Low-fat frozen yogurt or Sorbet |
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1c whipped cream |
1c whipped evaporated skim milk 1 c vanilla
low-fat yogurt |
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Mayonnaise or salad dressing |
Fat free mayonnaise or salad dressing |
1 whole egg
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2 egg whites or
1/4 c egg substitute |
Oil (for Baking)
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Applesauce |
Oil
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Non-Fat Cooking Spray |
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1 oz. chocolate |
3 tbs. cocoa powder and 1 tbs. Vegetable oil |
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Salt |
Herbs, Spices, Lemon Juice, Vinegar |
Beef, pork, or lamb
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Poultry, fish, or veal |
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Ground Meats |
Extra Lean Ground Meat |
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Sugar |
Sugar substitute Use SplendaTM
granular for baking |
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