Committed: Make healthy substitutions when cooking

Easy substitutions to create healthier and lower - calorie alternatives can be made to many recipes, both savory and sweet:

• Dairy
  • 1% or skim milk for whole milk.
  • Plain, low-fat yogurt for sour cream.
  • Light cream cheese for regular cream cheese.
  • Egg whites or egg substitutes for whole eggs.

• Fats
  • Cooking spray instead of butter or oil for saut√ɬ©ing.
  • Applesauce, mashed bananas, or prune puree for butter or vegetable oil when baking.
  • Natural peanut butter or no-sugar-added fruit preserves for butter or margarine on toast.
  • Lower-fat versions of mayonnaise.
  • Olive oil and vinegar or lemon juice instead of creamy salad dressings.

• Protein Sources
  • Lean ground turkey or chicken breast instead of ground beef for tacos, burgers, chili, etc.
  • Skinless chicken breast for chicken with skin.
  • Dry beans or tofu instead of meat.

• Dessert
  • Sorbet, sherbet, low-fat or fat-free frozen yogurt for regular ice cream.

• Grains
  • Brown rice, whole-wheat couscous, quinoa, or another whole grain for white rice.
  • Whole-wheat flour for white flour in baked goods, breads, etc.

• Miscellaneous
  • Flavored vinegars, citrus juices, and herbs and spices for salt and sugar.
  • Low-sodium stocks for higher-sodium broths.
  • Broth-based soups instead of cream-based.