Healthier Ingredient Substitutes

This information has been reviewed and approved by Emily A. McCloud, MS, RD (January 2015).

Summary: Love Your Recipes: Healthier Ingredient Substitutes

Try these substitutions to cut down on calories, fat, cholesterol and sodium while keeping the flavor in your favorite recipes.

Butter, margarine, shortening or oil in baked good can be substituted at a 1:3/4 ratio with a healthy oil such as canola, corn, olive, sunflower or any non-tropical oil. Applesauce or prune puree for half of the called-for butter or shortening.
Cooking spray or nonstick pans can be substituted for butter, margarine, shortening or oil to prevent sticking.
Instead of full eggs, try 2 egg whites or 1/4 cup egg substitute for each whole egg.
Evaporated milk can be substituted in a 1:1 ratio with evaporated skim milk.
Substitute fat free or low-fat cream cheese or low fat cottage cheese (pureed until smooth) for regular cream cheese in a 1:1 ratio.
Sour cream can be substituted at a 1:1 ration with fat-free plain yogurt, or fat free/low-fat sour cream.
Try plain yogurt as a substitute for mayonnaise in a 1:1 ratio.

Substituting table salt in a 1:1 ratio with other spices such as cinnamon, ginger and nutmeg.

Reduce amount of sugar used in recipe by 1/2.
Instead of canned fruit in heavy syrup, at a 1:1 ratio, use fresh fruit or canned fruit in its own juices or water.
Fruit-flavored yogurt can be substituted for plain yogurt in a 1:1 ratio

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