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Nutritious & Delicious

Eating healthy isn't about low-fat substitutions, sugar-free everything and fad diets—it's about making smart choices in the foods we eat (with a little room here and there for an occasional treat).

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Smart Swaps

One of the advantages to cooking at home is that you have complete control over what goes into the dishes you make. Not all substitutions will work for all recipes, but with a little bit of experimentation, you’ll discover that you can make smart swaps without cutting flavor. Try some of these substitutions:

Ingredient Substitution
Whole milk Skim, 1% or 2% milk
Whipped cream Chilled, whipped evaporated skim milk or nondairy whipped topping
Sour cream Plain low-fat yogurt, or 1/2 cup cottage cheese blended with 1½ tsp. lemon juice, or low- or nonfat sour cream
Evaporated milk Evaporated skim milk; low- or nonfat mayonnaise; or plain low-fat yogurt combined with low-fat cottage cheese
Whole egg Two egg whites, or 1/2 cup egg product
One egg yolk One egg white
One egg (to thicken) One tablespoon flour
Full-fat cheese Low-fat, skim-milk or fat-free cheese
Ricotta cheese Low-fat or nonfat cottage cheese (puree in a food processor or blender before using), or low-fat or nonfat ricotta cheese
Bacon Turkey bacon, Canadian bacon, smoked turkey or prosciutto
Enriched white pasta Whole wheat pasta
White rice Brown rice
Butter or oil (baking) Applesauce (substitute only half the amount of butter or oil called for with applesauce; use butter or oil for the other half or the baked goods may turn out tough and chewy)
White flour (baking) Whole wheat flour (substitute up to half the amount of white flour called for with whole wheat; use white flour for the other half or the baked goods may turn out heavy and dense)
Cream cheese Neufchatel-style cream cheese (one-third less fat)
White wine or beer An equal amount of apple juice or chicken broth with a touch of apple cider vinegar
Red wine An equal amount of cranberry juice with a touch of red wine vinegar

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