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How to Make Healthy Food Substitutions

By Edited Feb 5, 2016 0 2

Eating healthy does not mean you have to sacrifice all flavor. There are many alternative foods you can substitute to replace those tasty foods that are high in fat and sugar.

Not only can you do this at home, but one of the best Utah catering companies I know of has catered a number of weddings and events I've attended and at each one, I've been amazed by the quality, taste, and presentation of the food. Even better, the food wasn't calorie laden or loaded with fat and sugar. So, in the spirit of eating healthy without sacrificing taste, here is a list of my favorite food substitutes.

Things You Will Need

While you may not have all the ingredients to make the substitutions below, there are a few that should be staple pantry items including vegetable oil, olive oil, plain yogurt, and evaporate milk.

Step 1

· Heavy Cream - Substitute with evaporated milk (evaporated skim milk if you want to go really healthy).

· Whole Milk - Substitute with skim or 1% milk.

· Ice Cream - Try low-fat ice cream, frozen yogurt, or sorbet.

· Sour Cream - Substitute with plain low-fat yogurt, Â 1/2 cup cottage cheese blended with 1 Â 1/2 teaspoon lemon juice. Or for the same taste and half the calories, simply use fat-free or light sour cream.

· Whipped Cream - Evaporated skim milk that⠀ ™s been whipped and chilled makes a suitable substation. So does non-dairy whipped topping.

· Cheese - Instead of regular cheese, try low-fat, fat-free, or skim milk cheese.

· Ricotta Cheese - Use non-fat or low-fat ricotta cheese or cottage cheese.

· Ground Beef - Substitute lean ground turkey or chicken. Consistency is usually the same, and if used in a recipe such as chili or stew, you likely won't be able to tell. You can also use extra lean ground beef.

· Bacon - Try Canadian bacon or lean ham.

· Sausage - Again, you can substitute with lean ground turkey or sausage that is 95% fat-free.

· Eggs - For every whole egg, you can substitute with two egg whites, Â 1/4 cup liquid egg product (cholesterol-free), or one egg white combined with 2 teaspoon of oil.

· Mayonnaise - For a healthier alternative, opt for low-fat or fat-free mayo. You can also use plain low-fat yogurt combined with low-fat cottage cheese.

· Salad Dressing - Try your favorite salad dressing in the low-fat, light, or fat-free varieties. You can also combine olive oil, balsamic vinegar, and salt and pepper for a yummy, homemade dressing that⠀ ™s delicious.

· Chocolate - To substitute one ounce baking chocolate, combine 3 tablespoons of cocoa powder with 1 tablespoon of vegetable oil.

Tips & Warnings



Nov 10, 2011 3:35pm
I like experimenting foods and I enjoy doing it. With this information, i will try to make my own strategy to do it. This is nice.
Jan 26, 2012 10:59am
Great post! I have been trying to eat healthier lately. My wedding is in a few months and I really want to slim down a little! I also need to find a catering company. I wonder if I can find one with healthy food options!
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