Cooking Substitutes to Eat Better,

Instead of… ---> Try…

1 Cup Cream ---> 1 Cup Evaporated Milk

Cream to thicken Soups ---> Pureed Potatoes or Vegetables

Oil-based Marinades ---> Citrus Juice or Flavored Vinegar

Stick Margarine ---> Small amounts of Olive oil, Canola oil, or Broth

2 ounces of Mild Cheddar Cheese ---> 1 ounce Reduced-fat Sharp Cheddar Cheese

White Rice ---> Brown rice, Bulgur, Kasha, Quinoa, Whole Wheat Couscous

Meat or Poultry for Stir Fry ---> Tofu (Extra Firm, Cubed) or more Vegetables

Ground Meat ---> Ground Turkey Breast; Finely Chopped Vegetables with Less Meat; Crumbled Tofu, Tempeh, or Soy Crumbles; Beans


--Baking Substitutions


Instead of… ---> Try…

1/2 Cup Oil, Butter or Margarine ---> 1/4 Cup Applesauce + 1/4 Cup Canola Oil, Butter, or Margarine

1 Egg ---> 2 Egg Whites

Sweetened Condensed Milk ---> Nonfat Sweetened Condensed Milk

Evaporated Milk ---> Evaporated Skim Milk

1 Cup Chocolate Chips ---> 1/2 Cup Mini Chocolate Chips, Chopped Dried Fruit, or Chopped Nuts

Frosting ---> Sliced Fresh Fruit with a dusting of Powdered Sugar

Sour Cream ---> Nonfat Sour Cream, Low fat Sour Cream, Pureed Low Fat Cottage Cheese

Whole Milk ---> Skim Milk

Cream Cheese ---> Low Fat Cream Cheese

Sugar ---> Artificial sweetener for some or all (follow manufacturer’s directions); 1/4 to 1/2 Less Sugar in the recipe