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The School of Public Health
is accredited through 2017 by:
Council on Education
for Public Health (CEPH)
Department of Nutrition
Healthful Substitutions
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!
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Modifying your favorite recipe
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| When your recipe calls for: | Substitute: |
| 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
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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 = The size of 4 lettuce leaves 1/2 cup chopped vegetables = The size of three ice cubes 1 cup of fruit = The size of a baseball 2 tablespoons of peanut butter = The size of a golf ball 1 ounce of cheese = The size of a tube of lipstick or four dice 1 slice of cheese = The size of a 3.5 inch computer disk |
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