Prevea Health

Healthy Ingredient Substitution

 
spacer

We all have our favorite recipes for dessert, dinner and snacks. However, when those recipes call for lots of butter, sugar and salt, the calories and fats quickly add up in our daily diets. Don’t worry, you can keep your family recipes, but slash the fat content. Here are some easy, heart-healthy ingredient substitutions.
 
Instead of this: Use this:
1 cup shortening or lard 1 cup regular or light stick margarine
1 cup margarine ¾ cup oil (do not substitute oil on cookie recipes)
1 cup oil 1 cup fruit puree, applesauce, or mashed banana
OR
½ cup fruit puree and ½ cup fat-free yogurt, buttermilk or skim milk
OR
½ cup oil and ½ cup of fruit puree, fat-free yogurt, buttermilk or skim milk
1 ounce baking chocolate 3 tablespoons cocoa and 1 tablespoon skim milk
1 cup whole or 2% milk 3 tablespoons cocoa and 1 tablespoon skim milk
Sour cream Fat-free sour cream or Greek yogurt
Mayonnaise or salad dressing Fat-free mayonnaise or salad dressing
Cream cheese Fat-free cream cheese
1 egg 2 egg whites or ¼ cup egg substitute

Making some of these substitutions can help keep you and your family healthy, while still enjoying your new and improved favorite recipes.