Simple Substitutes for Healthful Recipes
Cut calories with Simple Substitutions
Cutting calories and improving your diet could be as easy as an ingredient swap. Make these simple substitutions in some of your favorite recipes to cut calories and improve your health.
If Your Recipe Uses: |
Try This Instead: |
|
Whole milk |
1% or skim milk |
|
Sour cream |
Plain, non-fat Greek yogurt |
|
1 whole egg |
2 egg whites, 3 Tablespoons liquid egg |
|
Oil (in baking) |
Swap out half the oil for applesauce or double the amount of plain yogurt |
|
Butter (in baking) |
Oil may be used instead of butter (lower in saturated fat), 1 cup mashed banana is equivalent to 1 cup of oil, applesauce |
|
Butter (other) |
Use a lower fat buttery spread |
|
Sugar |
½ sugar and ½ baking mix of sugar substitute Note: honey, molasses and agave nectar have the same number of calories and carbohydrates as a tablespoon of sugar |
|
Ground meat |
Choose lean ground meat: 10% or less “fat by weight” Note: ground turkey is not always lower in fat than ground beef-read the label for “percentage fat by weight” |
|
Bacon |
Turkey bacon, Canadian bacon, lean ham |
|
Salad dressings |
Choose light dressings, make your own or add fruit instead of dressing |
Tracy has more than 25 years experience in the nutrition field and fitness industry. She specializes in diabetes and weight management. She obtained her master’s degree in nutrition and physical activity from James Madison University in Harrisonburg, Va. and her bachelor’s degree in nutrition and kinesiology from Norfolk State University in Norfolk. Tracy is a Certified Diabetes Educator and is a Certified Specialist in Obesity and Weight Management. She created and runs the My Healthy Weigh weight management program for The Lifestyle Health and Fitness Center. She is a member of the Academy of Nutrition and Dietetics and The American Association of Diabetes Educators. Tracy is passionate about helping people to live healthier lives through nutrition and exercise.