There are healthy and delicious food substitutions that can
be used in everyday food preparation. Taste does not need to be compromised
when preparing a healthy meal. Remember, there is usually a low-fat or low
calorie alternative to a regular ingredient that will not alter the taste while
making a healthy substitution. Try one substitution at a time to assess how
each works in your favorite recipes.
1. Whole Wheat
Replace white bread, rice, crackers, pasta and sweetened
cereals with whole wheat bread and pasta, whole grain crackers and cereals,
brown rice and couscous.
2. Fresh Herbs
Use fresh herbs and spices in place of salt.
Fresh ground black pepper is the simplest of spice
substitutions.
Experimenting with other flavorful herbs and spices can
enhance the flavor of any recipe.
Salt is an essential component of any baking recipe; do not
make a substitution in baking.
3. Low Fat Dairy
Dairy products can be a healthier choice by selecting a low
fat or nonfat substitute.
Heavy cream can be replaced with fat free sour cream.
Replace sour cream with nonfat plain Greek yogurt; this
eliminates the high saturated fat and cholesterol while adding high quality
protein.
Instead of mayonnaise, nonfat yogurt can be used in salad
dressing and spreads.
Thicken soups or sauces by pureeing a portion of the chunky
ingredients; add the puree back into the recipe. This healthy alternative
thickens the recipe without the fat intake.
4. Applesauce
Try using applesauce in place of butter or shortening. One
half cup of applesauce equals one cup of butter or shortening. Be aware that
baked goods using applesauce can become a little rubbery if left in the oven
too long. Non stick cooking spray is another important substitution when baking
or cooking on the stovetop. Simply spray the pan to eliminate the extra butter
or shortening. Another secret to eliminating unnecessary fat is to substitute
vegetable stock for butter when sauteeing vegetables on the stovetop.
5. Eggs
Eggs are easy to substitute. Use either a liquid egg
substitute or a powdered replacement.
The liquid substitute is the most common and can be used in
baking as well as to make a delicious omelet or scrambled eggs; 1/4 cup of egg
substitute equals one whole egg.
The powdered egg replacement can only be used in baking; mix
1 tablespoon of the powdered egg with 3 tablespoons of water to reconstitute
and add to recipe.
6. Turkey, Chicken and Tofu
Moving onto the main entree, there is an easy ground beef
substitution. Ground turkey or ground chicken can be used in any recipe calling
for ground beef; an easy way to eliminate unhealthy fat grams. The ground
chicken is a little moister than the turkey so adjust cooking times
accordingly. At the very least, use extra lean ground beef if turkey and
chicken are not an option. Tofu is another option to replace chicken in any
entree recipe.
7. Fresh and Frozen Vegetables
The best choice of vegetables is fresh. Next choice, select
frozen vegetables with no added flavors, salt or sauces.
Canned vegetables should be avoided because of the salt
content and other additives.
8. Other Substitutions
Try these simple food substitutions that can make your meals
healthier from the start.
Don't use bacon; use Canadian bacon or lean ham.
Don't use ricotta cheese; use low-fat or nonfat cottage
cheese.
Don't use cream in coffee; use milk.
Don't use mayonnaise on a sandwich; use mustard.
Don't use butter on a bagel; use jam.
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