Healthy Substitution

You can make many of your favorite recipes healthier with fat-free and low-fat ingredients. These smart substitutions that cuts down on saturated fats, trans fats, and cholesterol sounds great & healthy.

feb 2013 016

When recipe calls for…… Use this instead….
Whole milk ( 1 cup) 1 cup fat-free or low-fat milk, plus one tablespoon of liquid vegetable oil
Heavy cream ( 1 cup) 1 cup evaporated skim milk or 1/2 cup plain low-fat cottage cheese
Sour cream Low-fat unsalted cottage cheese plus low-fat or fat-free yogurt, or just use fat-free sour cream
Cream cheese Unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed
Butter (1tablespoon) 3/4th tablespoon liquid vegetable oil


Instead of……… Go for……..
Fried tortilla chips Baked, low- sodium, tortilla chips
Regular potato or corn chips Low-fat potato chips , reduced sodium version
High-fat cookies and crackers Fat-free or low-fat cookies, crackers
Ice cream bars Frozen fruit bars
Pudding made with whole milk Pudding made with fat-free or low-fat milk
Ice cream Ice milk, fat-free or low-fat yogurt
Doughnut Whole meal toast

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Instead of….. Try…..
Cream-based soups Broth-based soups with more vegetables
Muffins, croissants Pita bread, whole-grain rolls
Fried chicken sandwich Grilled chicken sandwich
Chicken fried steak Veggie burger
French fries Baked potato, steamed vegetables
Potatoes and gravy Baked potato
Creamy coleslaw Sauteed vegetables, steamed vegetables
Hot fudge sundae or ice cream Nonfat yogurt, Smoothie

Along with healthy meals, regular physical activity should also be determined to maintain a healthy weight. Are you still on the couch? Just turn on your favorite music and dance!