Nutrition Articles

Sensational Substitutions for Cooking and Baking

Make Your Favorite Foods Diet-Friendly

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New Year’s Resolutions…always made and often broken.

Is your motivation waning? Are you already feeling deprived because your favorite recipes are off limits? Making meals count is important. Meals should be satisfying, good tasting, pleasing to the eye, nutritious, and have a texture that is pleasing to your palate. Otherwise, you will feel deprived. The good news? It is easy to modify some of your favorite recipes by using the sensational substitutions listed below. You don’t have to eat a sparse and boring "diet meal" any longer.

Cooking Substitutions
 
Instead of…
Try…

1 Cup Cream

1 Cup Evaporated Milk

Cream to Thicken Soups

Pureed Potatoes or Vegetables

Oil-Based Marinades

Citrus Juice or Flavored Vinegar

Stick Margarine

Small amounts of Olive oil, Canola oil or broth

2 ounces of Mild Cheddar Cheese

1 ounce Reduced-Fat Sharp Cheddar Cheese

White Rice

Brown rice, Bulgur, Kasha, Quinoa, Whole-Wheat Couscous

Meat or Poultry for Stir Fry

Tofu (Extra Firm, Cubed) or more Vegetables

Ground Meat

Ground Turkey Breast; Finely Chopped Vegetables with Less Meat; Crumbled Tofu, Tempeh, or Soy Crumbles; Beans


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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

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