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Healthful substitutions - Loma Linda University SAHP
Healthful substitutions
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Certainly you will have your own collection of favorite recipes, but maybe you wish you could make them a little more nutritious: lower in fat, calories and cholesterol. Here's some common substitutions you can make that will help retain your favorite flavors while increasing the recipe's nutritional profile!
Through experimentation will some of these ideas, you will be sure to create healthy versions of old favorites!
Modifying your favorite recipe |
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| When your recipe calls for: | Substitute: |
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Whole milk Cream Sour cream Whole eggs White rice Plain pasta Soy sauce Vinegar Mayonnaise |
1% or fat free milk (skim)
Evaporated skim milk Plain low-fat or nonfat yogurt Egg whites or Egg Beaters Brown rice Whole wheat pasta Liquid aminos Lemon or lime juice Nonfat plain yogurt |
What's a serving size?
With a busy schedule, it can be difficult enough to remember to eat a mixed diet full of fruits and vegetables, grains, proteins and dairy foods, let alone trying to keep track of what a serving size actually equals. The USDA Food Guide Pyramid recommends 2-3 servings from the dairy group, 2-3 servings from the protein group, 3-5 servings from the vegetable group, 2-4 servings from the fruit group, and 6-11 servings from the bread and grain group.
Here's what some typical single servings* look like:
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1 cup of chopped fresh leafy greens 1/2 cup chopped vegetables 1 cup of fruit 2 tablespoons of peanut butter 1 ounce of cheese 1 slice of cheese |
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The size of 4 lettuce leaves The size of three ice cubes The size of a baseball The size of a golf ball The size of a tube of lipstick or four dice The size of a 3.5 inch computer disk |
| * The American Dietetics Association developed this schema. | ||
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