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
|When your recipe calls for:||Substitute:|
| 1% or fat free milk (skim) Evaporated skim milk
Plain low-fat or nonfat yogurt
Egg whites or Egg Beaters
Whole wheat pasta
Lemon or lime juice
Nonfat plain yogurt
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:
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