Healthy Substitutions

Healthy Substitutions

Making a few small changes to the ingredients in a recipe may not change the taste very much, but it can have a major improvement on the bottom line of calories and fat grams.  Here is a quick list of some standard ingredients and what you can save by making a little change.

Instead of… 1 cup whole milk
Use… 1 cup skim milk
Savings… 90 calories, 10g fat

Instead of… 1 cup heavy cream
Use… 1 cup evaporated skim milk
Savings… 783 calories, 87g fat

Instead of… 1 cup sour cream
Use… 1 cup fat-free sour cream
Savings… 432 calories, 48g fat

Instead of… 8 oz. cream cheese
Use… 8 oz. light cream cheese
Savings…351 calories, 39g fat

Instead of… 2 oz. oil
Use… cooking spray
Savings… 540 calories, 60g fat

Instead of… 1 oz. oil
Use… 1 tsp. oil
Savings… 225 calories, 25g fat

Instead of…1 pint mayonnaise
Use…1 pint plain nonfat yogurt
Savings…3,168 calories, 352g fat

Instead of… 6 whole eggs
Use… 12 egg whites
Savings… 324 calories, 36g fat

Instead of… 1 pint sour cream
Use… 1 pint plain nonfat yogurt or nonfat sour cream
Savings… 803 calories, 89g fat

Instead of… 4 oz. cheddar cheese
Use… 4 oz. reduced-fat cheddar cheese
Savings… 225 calories, 25g fat

Instead of… 8 oz. cream cheese
Use… 8 oz. fat-free cream cheese
Savings… 711 calories, 79g fat

Instead of… 1 lb. ground beef (80 percent lean)
Use… 1 lb. ground turkey breast
Savings… 819 calories, 91g fat

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