To reduce the amount of fat and cholesterol | |
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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 | Applesauce or prune puree for half of the called-for butter, shortening or oil 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. |
Butter, margarine, shortening or oil to prevent sticking | Cooking spray or use nonstick pans |
Creamed soups | Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents |
Eggs | Two egg whites or 1/4 cup egg substitute for each whole egg |
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 plain yogurt, or fat-free or low-fat sour cream |
Ground beef | Extra-lean or lean ground beef, chicken or turkey |
Mayonnaise | Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, 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 | |
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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 or onion flakes, or use finely chopped 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 | Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends |
To reduce the amount of sugar | |
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If your recipe calls for: | Try substituting: |
Fruit 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 |
To increase the amount of nutrients, including vitamins, minerals and fiber | |
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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 |
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