Sunday, June 19, 2011

Healthy Food Substitutions

I tried to make a list of all the healthy substitutions I will use in recipes and cooking because several people were asking for tips.  I think this is most of my substitutions—the list is alphabetical in hopes of it being easier for you to find.  Use what you like and change what you don’t.

**Note: If there is a sugar-free, fat-free, light version of whatever you are buying, buy that instead.  Example: always buy sugar free Jello and fat-free cottage cheese.  These types things are easy enough to find (and extremely numerous) though that I didn’t list them out separately.  I also use whole-wheat/ whole-grain for everything (like rice, flour, pasta, etc).

Jeanio Lean Turkey (sold at Target, Macey’s)
Fat-free Oscar Mayer bologna (sold at Macey’s)
Smart Wonder Bread, Sara Lee Delightful
Bread Crumbs, dry
Crushed Fiber One bran cereal
Blue Bonnet Light Margarine, Parkay Spray Butter
(for 1 c.) 1 T. lemon juice or vinegar plus 1 c. minus 1 T. fat-free milk
Cake Mix
Pillsbury sugar free cake mixes
Fiber One Cereal, Special K Cereal, Cheerios
Cheese, American Slices
Fat-free American Cheese (Winco has a store brand)
Cheese, Cheddar
Fat-free grated Kraft Cheddar Cheese
Cream Cheese
Fat-free Cream Cheese (Wal-Mart has store brand)
Fiber One Bran cereal
Egg Beaters (Wal-Mart has store brand)
Whole wheat flour, half whole wheat and half all purpose
Fruit, canned
Fresh fruit, canned fruit naturally sweetened or sweetened with Splenda
Granola Bars
90 calorie bars—Special K and Fiber One, Slim-Fast  bars
Ground Beef
Extra-lean ground beef, extra lean-ground turkey, soy crumbles
Hot Chocolate
Fat-Free Nestle packets, Sugar free Nesquick chocolate milk powder
Jam, Jelly
Sugar Free Jelly (Wal-Mart has store brand)
Reduced Sugar Ketchup
Mayonnaise/ Salad Dressing
Fat-free Mayonnaise, Fat-free plain yogurt
Meat as the main ing.
Three times the veggies and just a small portion of meat
Fat-free (skim) milk, Almond Breeze unsweetened milk
Unsweetened or sweetened with Splenda applesauce
Whole-wheat pasta, Tofu Shirataki Noodles (sold at Sunflower’s)
Peanut Butter
Better ‘n’ Peanut Butter (sold at Target, Good Earth)
Pie Crust
Fiber One Pie Crust
Philly Swirl Sweet Delites (sold at Wal-Mart)
La Tortilla Smart & Delicious Low Carb/ High Fiber (sold at Wal-Mart, Costco, Sunflower’s Market), Tumaros Gourmet Tortilla (sold at Sunflower’s)
Salad Dressing
Wish Bone salad spritzers, Maple Grove Farms of Vermont sugar free Raspberry Vinaigrette, Pour any dressing in a small container and then dip fork into it then spear lettuce
Soups, creamed
Fat-free creamed soups, pureed cauliflower, non-fat dried milk powder
Sour Cream
Fat-free sour cream, fat-free plain yogurt
Splenda, extra vanilla or sweet spices
Sugar Free syrup (Wal-Mart has store brand)
Wal-Mart brand light yogurt, Fiber One Yogurt (sold at Wal-Mart)


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