Using the right ingredients in your meals can help you create the recipe for a healthier life. Recipe substitutions can help subtract calories, sodium and saturated fat from your meals while keeping them tasting great.
Here are some ideas for substitutions:
When the recipe calls for: Use: Whole milk Fat-free milk, 1 percent milk or evaporated nonfat milk Sour cream (1 cup) 1 cup of low-fat yogurt, low-fat cottage cheese or low-fat buttermilk A whole egg Two egg whites or 1/4 cup of an egg substitute Unsweetened baking chocolate (1 ounce) 3 tbsp of cocoa powder and 1 tbsp of oil Shortening, lard and butter Vegetable oil (olive oil, canola oil or peanut oil). Use about 1/4 less than what the recipe calls for. If the recipe suggests 1/4 cup of shortening or butter, use 3 tbsp of oil. Cream or whipping cream (1 cup) 1 cup evaporated nonfat milk Vegetable oil Equal measurement of applesauce Butter (1/2 cup) 1/2 cup of polyunsaturated margarine.
If using butter for baking, switch it to applesauce.
Be sure your margarine says trans-fat free.
Mayonnaise (for salads and salad dressings) 1 cup 1 cup yogurt Cream cheese 4 tbsp of margarine blended with 1 cup dry, low-fat cottage cheese Ricotta Low-fat cottage cheese
Here are some other tips:
Top casseroles with almonds instead of fried onion rings. Choose reduced-fat cheeses for salads and casseroles. Use low-sodium or unsalted ingredients, such as herbs and spices. (Do not eliminate salt in yeast breads.) If your recipe suggests 2 cups of flour, use 1 cup of all-purpose flour and 1 cup of whole wheat to boost the fiber content. Reduce sugar by 1/4 to 1/3 in cookies and cakes, and use flour to take the place of the omitted sugar. Use meat substitutes like tofu for lasagna, or use lean meats like turkey and chicken. Disclaimer : AARP Health is a collection of health related products, services and insurance programs made available by AARP. The content on this web site, including all articles, is provided by UnitedHealthcare or its licensors for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Click here for more information about our disclaimer policies.
