To reduce the amount of fat and cholesterol

If your recipe calls for:

Try substituting:

Bacon

Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)

Butter, margarine, shortening or oil in baked goods

Applesauce or prune puree for half of the called-for butter, shortening or oil

Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening, and don't substitute diet, whipped or tub-style margarine for regular margarine.

Butter, margarine, shortening or oil to prevent sticking

Cooking spray or nonstick pans

Creamed soups

Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents

Eggs

Two egg whites or 1/4 cup egg substitute for each whole egg

Evaporated milk

Evaporated skim milk

Full-fat cream cheese

Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth

Full-fat sour cream

Fat-free plain yogurt, or fat-free or low-fat sour cream

Ground beef

Extra-lean or lean ground beef, chicken or turkey

Mayonnaise

Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise

Oil-based marinades

Wine, balsamic vinegar, fruit juice or fat-free broth

Salad dressing

Fat-free or reduced-calorie dressing or flavored vinegars

Whole milk

Reduced-fat or fat-free milk

To reduce the amount of sodium

If your recipe calls for:

Try substituting:

Seasoning salt, such as garlic salt, celery salt or onion salt

Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped garlic, celery or onions

Soups, sauces, dressings, crackers, or canned meat, fish or vegetables

Low-sodium or reduced-sodium versions

Soy sauce

Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce

Table salt

Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends

To reduce the amount of sugar

If your recipe calls for:

Try substituting:

Fruit canned in heavy syrup                     

Fruit canned in its own juices or in water, or fresh fruit

Fruit-flavored yogurt

Plain yogurt with fresh fruit slices

Syrup                                                                 

Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup

To increase the amount of nutrients, including vitamins, minerals and fiber

If your recipe calls for:

Try substituting:

All-purpose (plain) flour

Whole-wheat flour for half of the called-for all-purpose flour

Dry bread crumbs

Rolled oats or crushed bran cereal

Enriched pasta

Whole-wheat pasta

Iceberg lettuce

Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress

Meat as the main ingredient

Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews

White bread

Whole-wheat bread

White rice

Brown rice, wild rice, bulgur or pearl barley