Simple Ingredient Swaps for a Healthier Meal

With summer right around the corner, everyone is trying to watch what they eat and go extra hard with their workout routine. I have some great news; you can still eat the foods you love while watching your figure, just by making simple ingredient substitutions. Swapping one or two ingredients still keeps the delicious taste of the recipe but can cut down the cholesterol, fat, sodium, sugar, and overall calories. Follow these easy substitutions the next time you make your favorite recipes:

Original Ingredient	Healthy Substitutions	Benefits
1 whole egg	2 egg whites	Reduce cholesterol, double protein
Whole or 2% milk	1% or skim milk	Reduced calories and fat
Sour cream	Greek yogurt, low fat cottage cheese	Reduced calories and fat
Cheese (cheddar, Swiss, etc.)	Reduced or fat free cheese	Reduced calories and fat
Whole milk mozzarella cheese	Part-skim or fat free mozzarella cheese	Reduced calories and fat
Butter	Margarine made with canola or olive oil	Reduced calories and fat
Bread crumbs	Rolled oats, crunched fiber cereal	Reduced sodium, higher fiber
Croutons	Unsalted nuts (almonds, walnuts)	Reduced sodium, higher omega 3 and healthy fats
Salt	Herb blends	Reduced sodium, increased antioxidants
Canned beans	Dried beans	Reduced sodium
Ice cream	Sherbet or ices	Reduced fat
Oil, shortenings, or lard	Applesauce or prune puree (in baked goods)	Reduced fat
Canned soups	Homemade soups	Reduced fat and sodium

Additional quick tips for a healthier recipe:

Increase vegetables in pastas and casseroles

Cut back on fat, sugar, and/or sodium by reducing the amount called for by 1/3.

Make your own blend- if a recipe calls for 1 cup of cheese, prepare ½ part-skim/½ fat free

Opt for baking or grilling instead of frying

Lastly, watch those portion sizes! By taking ½ of the portion you would normally take, you can significantly cut down on calories, fat, sugar, and sodium. Think of the MyPlate when portioning your foods and don’t forget to double up on those fruits and veggies!

Feel free to share some of your tips that make your recipes healthier.