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Simple Substitutions
You Can Have Your Cake and Diet Too

Dieting can be a piece
of cake with simple and
tasty food substitutions.

Eating healthy foods does not have to mean swearing off all of your favorites. There are plenty of ways to keep your waistline trim and heart in good shape while still enjoying the treats you love to eat.

The new thinking in healthy diets is that you can enhance your foods with healthier ingredients that still make great tasty foods. These simple substitutions will give you ideas for turning those high cholesterol and mega calorie dishes into enhanced delicious, nutritious and healthy meals.

Replacing ingredients with healthier alternatives allows you to reduce the total fat and saturated fat in your current recipes, as well as boost fiber. For example, when a recipe calls for flour and butter thickener, try a dollop of pureed mashed potatoes for thick and rich soup or gravy.

Having trouble with substitutions? Halve the amount of chocolate chips in a cookie recipe (or use dark chocolate chips) so you don't feel deprived of your favorite treat while substantially cutting calories.

Cocktails before dinner? Instead of that sugary margarita cocktail, try sipping on a glass of red wine for its cholesterol fighting effects.

The next time you're cooking, try these other healthy substitutions to remove the sugar and fat and keep the good taste:

Recipe calls for: Substitute instead:
Butter Soft, non-hydrogenated margarine
Whole milk Skim or 1% milk

2% evaporated milk

2 egg whites for every whole egg
Sour cream

1% or fat-free sour cream

Light mayonnaise or no-fat Greek yogurt
Oil for sautéing

Water, broth or tomato juice
1 lb (500 g) ground beef

1/2 lb (250 g) extra lean ground beef
plus 14 oz (398 mL) can cooked lentils or beans
Cream cheese

Low-fat pressed cottage cheese
Chocolate chips or nuts

Raisins or dried fruit for half or all the chips and nuts
Sugar Apple sauce (NOTE: reduce other liquid ingredients by a quarter to make up for the liquid in apple sauce.)

Source: -

More about healthy food substitutions around the Web:


Ohio State - Preparing Healthy Food: How To Modify A Recipe to Be Healthier

This information is intended as reference and not as medical advice.
All treatment decisions should be made by medical professionals.

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