Instead of using... |
Use this instead |
Salt |
Herbs, spices, lemon juice, garlic,
vinegar |
White bread |
Whole-grain bread or whole-grain
pita |
White rice |
Brown rice |
White noodles or pasta |
Whole-grain noodles or pasta |
Instant mashed potatoes |
Mash up cooked potatoes, add
milk; or mash up cauliflower and add low-fat sour cream
and seasoning |
White, all-purpose flour |
Half whole-grain flour, half
white all-purpose flour |
White cake flour |
Whole grain pastry flour (you
may have to add more liquid to the recipe) |
Oil |
Olive oil, canola oil, soybean
oil, or safflower oil |
Butter |
Olive oil, canola oil, or margarine
that is polyunsaturated |
Shortening |
Soybean oil, corn oil, or canola
oil |
1 egg |
2 egg whites |
Cream, whole milk |
Skim or low-fat milk |
Sour cream |
Low-fat, plain yogurt; low-fat
or non-fat sour cream |
Buttermilk |
Low-fat milk plus 1 tablespoon
vinegar or lemon juice |
Cheese |
Low-fat cheese, or use about
a quarter to a third less |
Ricotta cheese |
Part-skim ricotta or low-fat
cottage cheese |
Cream cheese |
Low-fat ricotta cheese plus yogurt |
Ice cream |
Frozen yogurt, sherbert, sorbet,
or low-fat fudge bars |
Whipped cream |
Whipped evaporated skimmed milk |
Ground beef |
Lean ground beef
or ground turkey |
Bacon |
Low-fat bacon, Canadian bacon,
or turkey bacon |
Chocolate chips |
Half the amount, and use miniature
chocolate chips |
Fried foods |
Baked, broiled, or grilled foods |
