Healthy Cooking Substitution Chart to reduce fat, cholesterol, sodium and sugar.
TO REDUCE FAT AND CHOLESTEROL
| INSTEAD OF THIS: | USE THIS: |
| Bacon | Canadian Bacon,turkey bacon or lean ham |
| Ground Beef | Extra lean ground beef, ground turkey, ground chicken or ground venison |
| Sausage | Lean ground turkey, vegetable protein sausage |
| Oil or Butter in Baking | Applesauce for 1/2 the butter, or margarine (You may have to reduce baking time by 25%) |
| Oil or Butter to prevent sticking | Cooking spray, water, broth or a nonstick pan |
| Butter | Margarine or olive oil |
| Oils | Use olive oil, sesame oil, canola oil |
| Creamed Soups | Fat-free milk, mashed potato flakes, pureed potatoes or carrots, broth based soups |
| Eggs | For one egg use 2 egg whites or 1/4 cup egg substitute |
| Evaporated Milk | Evaporated skim milk |
| Whole Milk | Skim, 1% or 2% milk or soy milk |
| Ice Cream | Low or nonfat ice cream, frozen low or nonfat yogurt, sorbet, frozen fruit juices |
| Mayonnaise | Low or fat-free mayonnaise, whipped salad dressing or plain low-fat yogurt combined with low-fat cottage cheese |
| Salad Dressings | Low-fat commercial dressings or use olive oil and vinegar or lemon juice. Make your own vinaigrettes. |
| Sour Cream | Nonfat or reduced fat sour cream or plain fat-free yogurt. |
| Whipped Cream | Chilled, whipped evaporated milk, nondairy whipped topping |
| Cheese | Reduced fat cor skim milk cheese |
| Cream Cheese | Fat free or low-fat cream cheese, low-fat cottage or Neufchatel pureed until smooth |
TO REDUCE SUGAR
| INSTEAD OF THIS: | USE THIS: |
| Sugar | Honey (3/4 cup honey for 1 cup sugar) Reduce sugar in baked goods and desserts (if recipe calls for 1 cup sugar use 2/3) Use vanilla, cinnamon to flavored extracts to give impression of sweetness. |
| Replace sugar with sucralose (Splenda) for most baked goods. Add 1/2 tsp. baking soda to each cup of Splenda used for baking. | |
| Fruit Flavored Yogurt | Plain yogurt with fresh fruit or light versions. |
| Sugar in canned fruits | Buy in light syrup or place fuit in a strainer and rinse. Buy fruit packed in water |
| Sugar in frozen fruits | Buy unsweetened frozen fruit. |
| Syrup | Sugar-free syrups, pureed fruit, or applesauce with no added sugar |
| No bake pies and puddings | Sucralose (Equal) 1 cup sucralose to 1 cup sugar |
TO REDUCE SODIUM
| INSTEAD OF THIS | USE THIS |
| Salt | Omit salt or reduce by half. Cook food without adding salt. |
| Season with herbs and spices, lemon juice, sodium free bouillon. |